Tag: Batwing Fly

Bike Intervals

Yesterday I walked 18 holes with the temperature in the mid 80s and my score in the high 80s. Workout at the usual 4pm.

Conditioning

6 Rounds

  • 2:00 BikeErg
  • 3:00 Rest

I did 1,134 – 1,142 – 1,145 – 1,150 – 1,155 – 1,176 meters.

Chest

3 Sets

  • 15 Incline DB Bench (40#)
  • 15 Incline DB Fly (20#)

2 Sets

  • 15 Batwing Fly (incline, 10#)
  • 15 DB Peck Dec (20#)

Decided we should cut it short with the thrusters tomorrow for the Pair UP ThrowDOWN workout.

Midline

3 Rounds

  • 30 Swimmer Crunches
  • 30 Crunches
  • 30 Leg Lifts
  • 30 Single Leg Lifts
  • 30 Plank Hip Dips

Finished in 9:02, 1:01 faster than the first time we did this with 30s!

Shoulders on Fire

Warm-up

  • 16 PVC passes
  • 10 DB Bench Press (35#)
  • 10 DB Fly (20#)

Chest

3 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 DB Fly (35# DBs)
  • MAX Plate Press (35#)

This added up quick. Got 20-20-10 for the plate presses.

3 Sets

Conditioning

20:00 EMOM (alt)

  • 40s Sandbag Bearhug Hold (100#)
  • 15 Burpees
  • 40s Double DB Overhead Hold (35# DBs)
  • 60 Double Unders

Hard to try an catch your breath holding a sandbag on your chest. haha High speed burpees all the way. The overhead hold was miserable. Missed a dub at 17 in round one and at 53 in round three. Three unbroken sets of 60 is great for me!

Midline

4 Rounds

  • 40 OH Hollow Flutter Kicks (20# KB)
  • 30 Reverse Crunch
  • 20 Russian Twists (45# plate)
  • 10 PVC Sit-ups

This was a grinder! I slowed a bit between some sit-ups, but otherwise went unbroken, which was not easy at all. Finished in 8:27.