Tag: BikeErg

Split Between Partners

Warmed up with some PVC passes.

Partner Conditioning

  • 3 Sets
    • 1:00/1:00 BikeErg
  • 2 Rounds
    • 2×10/10 2x Goblet Reverse Lunges + Goblet Squat (30# DB)
    • 2×6/6/ Evil Wheels
    • 2×10/10 Burpee Step-overs (20″)
    • 2×5/3 Strict Pull-ups
    • 2×10/10 Complex DB Press (50#)
    • 2×20/20 alt V-ups
    • 1×10/10 Renegade Rows (50# DBs)

Took us 38:30 to finish.

Front Yard Stump

Yesterday I helped some friends put up a basketball hoop and then walked 18 holes of golf. This morning I pulled the tree stump from the dead tree out of the front yard and hauled a bunch of fill in buckets from the back of the garage to fill the hole.

Conditioning

  • 10:00 Row (2,085m)
  • 10:00 BikeErg (4,114m)
  • 10:00 Row (2,089m)

The Long One

5 Rounds

  • 1:00 Step-ups (20″)
  • 10s Rest
  • 30s alt Side Crunches
  • 30s Pike-ups
  • 10s Rest
  • 1:00 Handstand Hold
  • 10s Rest
  • 1:00 Row
  • 10s Rest
  • 30s Flutter Kicks
  • 30s Windshield Wipers (45# plate)
  • 10s Rest
  • 1:00 50m OH Carry (35# DBs)
  • 10s Rest
  • 1:00 BikeErg
  • 10s Rest
  • 30s Burpees
  • 30s Slow Mountain Climbers
  • 10s Rest

I really wanted to held the handstands, but I had to break for the last two rounds, doing 30s + 20s. The fatigue with the carries really added up.

Planking Bike

Warm-up

  • 20 PVC Passes
  • 10 DB Bench Press (25#)
  • 5 DB Bench Press (40#)

Back & Chest

4 Sets

  • MAX Strict Chin-ups (11-9-8-7)
  • 10 DB Bench Press (50#)

3 Sets

  • 10 Lat Pulldown (115#)
  • 15 Perfect Push-ups

3 Sets

  • 10 Standing Straight Arm Lat Pulldown (43-54-54#)
  • 10 DB Pullover (50#)

Conditioning

3 Rounds

  • 30s Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)

I was getting 275+ meters.

Legs on the Drive

It was warm enough to pull a bunch of things outside and workout mostly on the driveway.

Warm-up

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

Leg Conditioning

3 Sets

  • 16 Glute Bridges + Open/Close Knees (w/ hip circle)
  • 140m TrueForm Run

3 Sets

  • 10/10 Lateral Step-downs (14”)
  • 30 Plate A Jumps

3 Sets

  • 5/5 Single Arm Front Squat (40#, 2” incline)
  • 10 Box Jumps (20”)

3 Sets

  • 6/6 Front Foot Elevated Double DB Lunge (40#)
  • 250m Standing BikeErg

Took us 28:36 today.

Midline

2 Rounds – Partner MB Passes

  • 10 Piked Pass
  • 10 OH Sit-up + Pass
  • 10/10 Russian Twist Passes
  • 10 Hollow Throw Ups

I used the 20 pound medicine ball, except switched to the 10 pounder in round two for both sides of the Russian twist passes because it was bothering my back.

Stretch

  • 2:00/2:00 Pigeon
  • 2:00/2:00 Couch

Midline Mods

Conditioning

  • 10:00 BikeErg (4,467 m)
  • 10:00 TrueForm Run (1.3 km)
  • 10:00 BikeErg (4,484
  • 10:00 TrueForm Walk (1.12 km)

It was a very slow run. 😉

Midline

3 Rounds (:30 / :15)

  • OH MB Sit-up Throw (20#)
  • OH MB Sit-up (20#)
  • Russian Twist
  • OH MB Crunch (20#, keep feet up)

I had to mod the last two movements because the ball is too big and awkward to rotate with in that position. There was no way I was holding that ball between my feet either so I just crunched with it the entire set.

Fitting

On Sunday I mowed the lawn and worked a bunch of the trim. B wasn’t feeling well so we didn’t workout. Yesterday I had a club fitting with Titleist for new irons and wedges. I pretty much hit clubs for an hour straight. My low back and left side are feeling it.

Warm-up

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

Leg Conditioning

3 Sets

  • 16 Glute Bridges (w/ hip circle)
  • 140m TrueForm Run

3 Sets

  • 10/10 Lateral Step-downs (14”)
  • 30 Plate A Jumps

3 Sets

  • 5/5 Single Arm Front Squat (25#, 2” incline)
  • 10 Box Jumps (20”)

3 Sets

  • 6/6 Front Foot Elevated Double DB Lunge (40#)
  • 250m Standing BikeErg

Took us 27:35 to finish.

Midline

2 Rounds

  • 30s OH Sit-up Twist (20# DB)
  • 15s Rest
  • 30s alt Plank Reaches
  • 15s Rest
  • 30s DB Tuck-ups (20#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest

Stretch

  • 2:00/2:00 Pigeon
  • 2:00/2:00 Couch

Elevated

On Sunday we pulled trim and flooring for 4-5 hours and then went for a 2.5 mile walk. Yesterday was day 9 of the yoga series and only 22 minutes. Back in the garage today.

Warm-up

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

Leg Conditioning

3 Sets

  • 8/8 Single Leg Supported RDL (45# KB)
  • 140/120m TrueForm Run

3 Sets

  • 10/10 Lateral Step-downs (12”)
  • 30 Plate A Jumps

3 Sets

  • 6/6 Front Foot Elevated Double DB Lunge 35#)
  • 250/200m Standing BikeErg

3 Sets

  • 5/5 Single Arm Front Squat (20#, 2” raised heels)
  • 10 Box Jumps (20”)

Took us 28:34, with over a third of it being on that first section. It got real in section three. We both really liked the squats with the raised heels and felt like it took pressure off of our backs

Midline

4 Sets

  • 10/10 Hanging Oblique Knee Raises
  • 8/6 Parallette Shoot Throughs
  • 10/10 Side Bends (53# KB)
  • 15 Pike-ups

Not in shape for those shoot throughs. I was struggling in the second round and had to take several breaks in sets 3-4.

Hits Harder

Warm-up

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

Leg Conditioning

3 Sets

  • 140m TrueForm Run
  • 16 Glute Bridges

3 Sets

  • 16 Air Squats
  • 8 Broad Jumps

3 Sets

  • 250m Standing BikeErg
  • 14 DB Step-ups (20″, 40# DBs)

3 Sets

  • 10 Duck Walk in Place (12# weight vest)
  • 20 Curtsy Lunges (12# weight vest)

With it being around 65° it hit a bit harder today.

Stretching

  • 2:00/2:00 Pigeon Stretch
  • 2:00/2:00 Couch Stretch
  • 8/8 Full ROM Side Plank Dips