Tag: BikeErg

Just the Legs

My triceps were getting sore a bit. Later workout for us today because I had a work meeting at our normal time.

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
  • 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#)

Really humid and sweaty today. Took us 28:15.

Chest Straight to Abs

Earlier workout than usual so we could make a day trip downstate.

Chest & Conditioning

3 Sets

  • Row
  • 15 DB Bench Press (40#)
  • 15 DB Pullover (40#)

3 Sets

  • Row
  • 15 Seated DB Pec Deck (15#)
  • 15 Bench Dips

Midline & Conditioning

3 Sets

  • BikeErg
  • 12 Weighted Crunch (feet up, 15# DBs)
  • 12 Weighted V-ups (15#)

3 Sets

  • BikeErg
  • 10 Leg Lifts
  • 1:00 Plank

We went straight through both sections and finished in 32:41. Did 2,922 meters on the rower and 6,492 meters on the bike.

29 Flat

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 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
  • 30s BikeErg

4 Sets

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

3 Sets

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

We came up with another goodie. The high jumps were tough! We finished at 29:00.

Midline

3 Rounds (30s / 15s)

  • Side Plank
  • Side Plank
  • In/Out around DB
  • Reverse Crunch
  • OH Sit-up (20# DB)

Faster + More Meters

Shoulders & Conditioning

3 Sets

  • BikeErg
  • 12 Single DB Shoulder Press (50#)
  • 12 DB Lateral Raises (vert DBs, 8#)

3 Sets

  • BikeErg
  • 12 Underhand Barbell Front Raise (31#)
  • 12 Barbell Upright Rows (50#)

3 Sets

  • BikeErg
  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (vert DBs, 10#)

Took us 17:52 with a total of 7,280 meters. That’s 47 seconds faster and 218 more meters than last week. It was about a seven minute rest while we put stuff away and setup for part two.

Arms & Conditioning

3 Sets

  • Row
  • DB 21s (20#)
  • 15 Diamond Push-ups

3 Sets

  • Row
  • 12 Curl with Twist and Pushdown (20#)
  • 12 Double DB Skull Crushers (30#)

3 Sets

  • Row
  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#, rope.)

Took us 23:27 with 4,376 meters. A big 1:27 faster and 23 meters more than last week.

I really tried to push the machines today and I’m feeling it afterwards.

Hold and Work

Warm-up

  • 6 Step-ups (24″)
  • 40 Hops
  • 20 PVC Passes
  • 10 PVC Back Squats
  • 20 Trunk Trists
  • 10 Kip Swings

Conditioning

With a partner, one person doing a hold while the other works. We flipped starting positions each round.

4 Rounds

  • 20 Hang DB C&J (20#)
  • Double DB OH Hold (20#)
  • 12 Step-ups (24”)
  • Wall Sit
  • 10/8 Pull-ups
  • Farmer’s Hold (60# DBs)
  • 500/420m BikeErg
  • Sandbag Hold (100#)

Took us 27:17 and it was a humid morning.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Low back was really tight so didn’t do a fourth round. Took 4:18.

100-101

Were were both beat down on Sunday morning, so we went for a 2.43 mile walk in 44:49 and then played 18 holes riding in a cart in the afternoon. Yesterday I walked 18 holes. Heat index was at 100° when we started and 101° right after! I started with the movements today.

Shoulders

3 Sets

  • 12 Single DB Shoulder Press (45#)
  • 12 DB Lateral Raises (vert DBs, 8#)
  • BikeErg

3 Sets

  • 12 Underhand Barbell Front Raise (26#)
  • 12 Barbell Upright Rows (45#)
  • BikeErg

3 Sets

  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (vert DBs, 10#)
  • BikeErg

Took us 18:39 and accumulated 7,062 meters on the bike. Almost two minutes faster than last week.

Arms

3 Sets

  • DB 21s (20#)
  • 15 Diamond Push-ups
  • Row

3 Sets

  • 12 Curl with Twist and Pushdown (20#)
  • 12 Double DB Skull crushers (30#)
  • Row

3 Sets

  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#)
  • Row

Done nine seconds slower than last week but there was a lot more wiping off with the towel and drinking water today. Took 24:54 with 4,353 meters.

Erg Recovery

I had the idea to do our cardio while the other person worked and good thing because Brandi programmed a lot of movements and it took a long time.

Shoulders

3 Sets

  • BikeErg
  • 12 Single DB Shoulder Press (45#)
  • 12 DB Lateral Raises (vert DB, 8#)

3 Sets

  • BikeErg
  • 12 Underhand Barbell Front Raise (26#)
  • 12 Barbell Upright Rows (45#)

3 Sets

  • BikeErg
  • 12 Arnold Press (25#)
  • 6/6 Static Front Raise (10#)

Took 20:18 and we did 7,699 meters. While we cleaned up and setup all the next movements it was a 5-10 minute break.

Arms

3 Sets

  • Row
  • 12 Curl with Twist and push down (20#)
  • 12 Double DB Skull crushers (30#)

3 Sets

  • Row
  • DB 21s (15#)
  • 15 Diamond Push-ups

3 Sets

  • Row
  • 8/8 Static DB Curl (15#)
  • 8 DB Curl (15#)
  • 12 Tricep Pushdowns (60#)

Took 24:45 and we did 4,486 meters.

It was about 85° with humidity making it feel 90. Talk about pouring sweat!

Back From Niagara

We took a road trip to Niagara Falls and Toronto Monday through Friday. Played 18 in a cart on Wednesday and did our share of walking.

Conditioning

4 Rounds

  • 1:00 BikeErg
  • 15s Transition
  • 1:00 Burpees
  • 15s Transition
  • 30s DB S2OH (25#) + 30s Plate A Jumps
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition
  • 1:00 Row
  • 15s Transition
  • 30s Underhand Bent Over Dumbbell Rows + 30s Back Fly (20#)
  • 15s Transition
  • 1:00 Lateral step-overs (14”)
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition

Midline

3 Rounds

  • 30s Pike-ups
  • 15s Rest
  • 30s Windshield wipers (35# plate)
  • 15s Rest
  • 30s Slow bicycles
  • 15s Rest
  • 30s DB OH sit-ups (20#)
  • 15s Rest

A Lot of Plank

Some allergies are kicking in high gear. Did some PVC stuff to warm-up.

Conditioning

3 Rounds

  • 45s Row
  • 20 DB Floor Press (35#)
  • 10 DB Shoulder Press (35#)
  • 45s Row
  • 20 DB Upright Rows (15#)
  • 10 Push-ups
  • 45s BikeErg
  • 15 DB Bent Arm Side Raises (15#)
  • 15 Chest Flys (laying on ground, 25#)
  • 45s BikeErg
  • 10 Bent over Shoulder Raise + Fly (10-15-10#)
  • 16 DB Cross Body Front Raises (15#)

Took 26:20 to finish.

Midline

2 Rounds

  • 30s Plank
  • 30s Rest
  • 30s Plank Shoulder Taps
  • 30s Rest
  • 30s Plank Hip Dips
  • 30s Rest
  • 30s Plank Arm Reaches
  • 30s Rest
  • 30s Side Plank
  • 30s Rest
  • 30s Side Plank
  • 30s Rest
  • 30s Plank Push-ups
  • 30s Rest
  • 30s Plank Rockers
  • 30s Rest