A Clean Gym

On Sunday we had a super productive day around the house and cleaned the entire garage, which is quite a job with all of the gym equipment. We were exhausted by the end. Yesterday I walked 18 holes.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations
  • 5 Sumo KB Deadlifts (35#)
  • 5 Russian KBS (35#)
  • 4 Incline Squats (15# DBs)

Legs & Conditioning

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 10/10 Single Leg Step-ups w/ Knee Drive (18″)
    • 10 Sumo KB Deadlifts (35/53#)
    • 10 Russian KBS (35/53#)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 12 Incline Squats (15# DBs, 4 mats)
    • 20 Glute Bridges
    • 12 Weighted Jumping Jacks (5/8# DBs)

I started on the bike. For the first set of incline squats I held the dumbbells by my sides, but felt myself leaning forward too much so then I held them on my shoulders. We did 12,079 meters on the bike and finished in 32:50.

Midline

3 Sets

  • 10 DB Sit-ups / 10 OH Leg Lifts (12/15# DB)
  • 10 OH Upright Leg Tucks / OH Lying Leg Tucks (12/15# DB)
  • 10 Russian Twists (straight arms, legs down, 12/15# DB)
  • 20 Plank Taps (DB out in front)

My back is pretty whiney today so I had to sub in the movements listed second.

Feeling Normal

Didn’t sleep worth a shit, but was in bed early and don’t have the fatigue today.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 30s Standing BikeErg
  • 10/10 Side Step Lunge (15/12# DBs)
  • 10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

  • 4×15’ Plate Slide (35-3×25/25#)

Since it was wet and rainy outside we couldn’t do the side sled pull. We setup two mats and pushed a plate with the outside of our foot. Gonna feel this for days.

3 Sets

  • 10 Back Squat + Calf Raises (55#)
  • 10 Calf Raises (55#)
  • 12 alt Twisting High Jumps

3 Sets

  • 16 Goblet Side to Side in Low Position (15#)
  • 6/6 Single Leg High Jumps

Took us a total of 36:26.

Mobility

  • 2x 10/10 Banded High Press
  • 20 alt Seated Hip Opener Knee Taps
  • 2 Sets
    • 10 Prone PVC Pulldown Behind Neck
    • 10/10 Standing Knee Against PVC with Foot Raise

Weather Shift

It was a long travel day yesterday and my back is feeling all that sitting. I couldn’t straighten my arms on Thursday and my triceps are still sore.

Warm-up

  • 10/10 Leg Swings
  • 10 Cat Camels
  • 10 Bird Dogs
  • Arm Circles

Conditioning

5 Rounds – 45s Work / 15s Transition

  • Step-ups (20″) / Twisting Side Jumps (12″)
  • Push-ups
  • TrueForm Backwards Walk / TrueForm Run
  • Side Ball Slams (10# MB)
  • Strict Chin-ups
  • BikeErg

Midline

3 Rounds

  • 20 Weighted Bird Dogs (10/8# DBs)
  • 14 Plank Cross Toe Touches
  • 20 OH Crunch (10/8# DBs)
  • 20 Lateral Leg Drops

Damn Dental

Sunday got busy removing a toilet, tearing up flooring and a layer of sub-floor. I walked 18 holes on Monday, and yesterday I had dental surgery. Feeling good today though.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 30s Standing BikeErg
  • 10/10 Side Step Lunge (15/12# DBs)
  • 10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

  • 40m Side Step Sled Pull (115-115-135-135/80#)

Coming back up the driveway is so much more difficult, especially after going down it first.

3 Sets

  • 10 Back Squat + Calf Raises (55#)
  • 10 Calf Raises (55#)
  • 12 alt Twisting High Jumps / 6/6 Kneeling Fire Hydrant/Hurdlers

Jumping was moving my face and mouth too much, so I subbed in the hurdler movement.

3 Sets

  • 16 Goblet Side to Side in Low Position (15#)
  • 6/6 Single Leg High Jumps / Single Leg Step-ups with Knee Drive (18”)

I really liked those step-ups and think they may be better for explosiveness. Took us 37:27.

Mobility

  • 2x 10/10 Banded Press
  • 20 alt Seated Hip Opener Knee Taps
  • 2 Sets
    • 10 Prone PVC Pulldown Behind Neck
    • 10/10 Standing Knee Against PVC with Foot Raise
  • 2x 10/10 Banded Press

New Legs

My biceps, chest, and back are definitely feeling yesterday’s pull-ups already.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Toe Touches
  • 20 Trunk Rotations
  • Various movement attempts

Leg Conditioning

3 Sets

  • 30s Standing BikeErg
  • 10/10 Side Step Lunge (30/20# DB)
  • 10/10 Front Foot Elevated Split Squat (30# DB / 12-8-8 DBs)

4 Sets

  • 40m Side Step Sled Pull (115/80#)

3 Sets

  • 10 Back Squat + Calf Raises (45#)
  • 10 Calf Raises (45#)
  • 12 alt Twisting High Jumps

3 Sets

  • 16 Goblet Side to Side in Low Position (15#)
  • 6/6 Single Leg High Jumps

A lot of new stuff here so it took us a long time to get setup and then warmed up. Finished in 37:09.

Mobility

  • 2x 10/10 Banded High Press (red CS)
  • 20 alt Seated Hip Opener Knee Taps
  • 2 Sets
    • 10 Prone PVC Pulldown Behind Neck
    • 10/10 Standing Knee Against PVC with Foot Raise

Three Days

My glutes were feeling the leg workout a bit yesterday. I walked 18 holes.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Conditioning

3 Sets

  • BikeErg (4,883m)
  • 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
  • 15 Perfect Push-ups
  • 20 Seated Piked Foot Claps

3 Sets

  • Row (2,048m)
  • 20 alt Dumbbell Thrusters (15/10#)
  • 16 Combo Laterals (front + side, 8/5#)
  • 20 Plank Jacks

In the first set B went outside to move a trash can, so didn’t get a lot of rowing done.

3 Sets

  • BikeErg (5,207m)
  • 8/8 Slider Hamstring Curls (one leg raised)
  • 10 Inverted Bar Rows
  • 16 Plank to Downward Dog

I did my thrusters sitting down to the bench, to protect my back. It was really humid today, so a lot of sweating! We finished in 38:11. Then we did a quick five minutes or so of hip mobility.

On to the three day weekend!

Always Adjusting

Walked 18 yesterday because the course had an outing today. It got pretty sticky out there. Late workout today since B had a meeting.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Conditioning

  • 3 Sets
    • Partner A: BikeErg (4,791m)
    • Partner B:
      • 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
      • 15 Perfect Push-ups
      • 20 Seated Piked Feet Claps
  • 3 Sets
    • Partner A: Row (2,138m)
    • Partner B:
      • 20 alt Thrusters (15/10# DBs)
      • 16 Combo Laterals (front + side, 8/5#)
      • 20 Plank Jacks
  • 2 Sets
    • Partner A: BikeErg (3,051m)
    • Partner B:
      • 8/8 Slider Hamstring Curls (one leg raised)
      • 10 Inverted Bar Rows
      • 16 Plank Pike

Since it was already pretty late we didn’t do a third set on the final piece. Took us 33:24 to get through and it was a sweaty one. The single leg RDLs were bothering my back in warm-up, so I just did regular with the kettlebell. After the first set of thrusters I grabbed a medicine ball to squat down to, which helps to limit my depth and save my back.

Angry Hip-po

I walked 18 on Thursday and my left hip was feeling it in the evening.

Warm-up

  • 10 Cat Camel
  • 6-4 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs

Back

  • 5×8 Pendlay Row (45-75-75-85-85#)
  • 3×12 DB Pullover (40#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (104-104-115-115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

2 Rounds

  • 1:00 BikeErg
  • 12 Plank DB Pull Throughs (40#)
  • 12/12 Half-kneeling DB Trunk Rotation (20#)
  • 1:00 BikeErg
  • 12 Leg Lifts
  • 12 Hanging Knee Raises

I went faster each time on the bike. Took 9:47. Then we spent about 15 minutes doing a few golf mobility movements.

9:47

Golf Mobility

On Elbows

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Trunk Rotations

Legs

4 Sets

  • 14 Plyo Lunges (20# DBs)

3 Sets

  • 10 Back Squat + Calf Raise (35#)
  • 8/8 Front Foot Elevated Split Squats (0-5-5# DBs)
  • 30s BikeErg

4 Sets

  • 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

  • 8/8 Lateral Lunge (10# DBs)
  • 10 No Push-up Burpee to High Jump (touch ceiling)
  • 10 Good Mornings (35#)

We finished in 28:07.

Midline

3 Rounds (20s work / 10s rest)

  • DB OH with Leg Lift + Leg wide scissor at floor (15#)
  • Russian Twist (15#)
  • Jack Knife + Reach to V (15#)
  • Plank DB Pull throughs (15#)
  • Plank Bird Dogs

Today had twists to those last two movements, doing them on elbows, which was much harder.