Tag: Dragon Flag

Flag & Flutter

Warm-up

  • 2:00 BikeErg (1,013m)
  • 2:00 Row (506m)
  • 20 PVC Passes
  • 10 Hang Power Cleans (45#)
  • 5 Hang Power Cleans (75#)
  • 30s Dead Hang
  • 30 Hops

Conditioning

7 Rounds

  • 5 Pull-ups
  • 5 Hang Power Cleans (95#)
  • 5 HSPU
  • 40 Jump Rope
  • 200/160m TrueForm Run

Partner workout with B. She started and did the pull-ups, cleans, HSPU, and rope. Then I did it. Then we each ran. Took us 29:31.

Midline

4 Rounds

  • 3 Dragon Flags
  • 30/30s Side Plank
  • 50 Hollow Flutter Kicks
  • 12 OH DB Crunches (50#)

Finished in 10:40.

Heavier Dumbbells for Legs

Warm-up

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

Leg Conditioning

4 Rounds

  • 500m BikeErg
  • 10 Double Dumbbell Squats (30#)
  • 16 Double Dumbbell Curtsy Lunges (30#)

4 Rounds

  • 250m Row
  • 10 Double Dumbbell RDLs (60#)
  • 12 alt Double Dumbbell Box Step-ups (20”, 45#)

Increased all of the weights for both circuits. This was getting really gripped in the final couple of rounds.

Midline

3 Rounds

  • 30s Dragon Flags
  • 30s Plank Knee to Elbow
  • 30s Tuck-ups (25# plate)
  • 30s Russian Twists (25# plate)
  • 30s OH Sit-ups (25# plate)

Four Rounds is the Ticket

Got started shortly after 3 so we could get to work on countertops.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations
  • Hip Circles

Leg Conditioning

4 Rounds

  • 500m BikeErg
  • 10 Double Dumbbell Squats (25#)
  • 16 Double Dumbbell Curtsy Lunges (25#)

4 Rounds

  • 250m Row
  • 10 Double Dumbbell RDLs (50#)
  • 12 alt Double Dumbbell Box Step-ups (20”, 40#)

Increased to four rounds this week, which was the sweet spot. Was better doing the Romanian deadlifts right after the row too.

Midline

3 Rounds

  • 30s Dragon Flags
  • 30s Plank Knee to Elbow
  • 30s Tuck-ups (25# plate)
  • 30s Russian Twists (25# plate)
  • 30s OH Sit-ups (25# plate)

The sit-ups were much better using my AbMat and having my feet anchored under 40 pound dumbbells.

Grippy Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Air Squats
  • 3 Dumbbell Front Squat (35#)

Leg Conditioning

3 Rounds

  • 500m BikeErg
  • 10 Double Dumbbell Squats (25#)
  • 16 Double Dumbbell Curtsy Lunges (25#)

3 Rounds

  • 250m Row
  • 12 alt Double Dumbbell Box Step-ups (20”, 40#)
  • 10 Double Dumbbell RDLs (50#)

Should adjust this one to put the RDLs right after the row.

Midline

3 Rounds

  • 30s Dragon Flags
  • 30s Slow Mountain Climbers
  • 30s Tuck-ups (25# plate)
  • 30s Russian Twists (25# plate)
  • 30s OH Sit-ups (25# plate)

Really should have had feet anchored for those sit-ups and use my AbMat.

Issues with Grips

Partner Chipper

  • 60 cal BikeErg (12/8)
  • 50 Bar MU / Pull-ups (2×5 MU, 3×5 C2B Pull-ups)
  • 100 DB Box Step-ups (24″, 2×25# DBs)
  • 30 Dragon Flags
  • 100 Burpees
  • 100 DB Hang C&J (25# DBs)
  • 60 DB Push-ups
  • 128 cal Row (20/12)

I’m having problems with grips on the bar on our outdoor rig, specifically for bar muscle-ups. I had to drop after four in my second set because they were riding up way too much and killing my wrists. I noticed an old blister ripped open, so switched to kipping chest-to-bar pull-ups the rest of the sets. The step-ups really got me in this. Felt good on the burpees and was doing shoulder press for my jerks with those light dumbbells.

We finished in 35:57.

On the Fourth

Yesterday evening we rode 9 holes of golf. Did some cleanup on the posts this morning and then were getting set for the workout at about 10:30.

Warm-up

  • 20 PVC Passes
  • 10 Push Press (35#)
  • Bottom Squat Hold

Conditioning

Partner

  • 60 Strict HSPU (3×5, 5×3)
  • 256′ Sled Drag (25 + 90/55#, forward)
  • 100 Russian KB Swings (70/53, 20-20-10)
  • 256′ Sled Drag (25 + 90/55#, forward)
  • 60 DB Push Press (50/25#, all 5s)

Didn’t even run a clock today. Was a good one.

Midline

3 Rounds

  • 20 Weighted alt V-ups (20# DB)
  • 30/30s Side Planks
  • 4 Dragon Flags
  • 20 Hollow Rocks

Damn this was burning at the end of round one. Took me 10:18.

Plus a Hike

Packed day yesterday and stayed up late watching a Marvel series. Out in the garage around 11:30.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • Seated DB Shoulder Press
    • 10×25
    • 6×35
    • 4×45
    • 3×50
    • 3×60

Strength

10:00 EMOM

  • 3 Seated DB Shoulder Press (60# DBs)

Conditioning

30:00 AMRAP – Partner

  • 128′ Sled Drag (25 + 80/55#, forward)
  • 15/10 DB Push-ups
  • 12 Single Arm DB Hang C&J (40/30#)
  • 20 Reverse Lunge
  • 10 Burpees

I go, you go with Brandi. Took us about 31 minutes, but my phone overheated so the timer kind of messed up.

Midline

3 Rounds

  • 30s Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Dragon Flags (3)
  • 10s Rest
  • 30s Windshield Wipers (15)
  • 10s Rest

We were going to do four rounds, but I messed up setting the timer. Oh well, that was hard enough.

We headed over to Midland City Forest after 4pm and went for a 2.95 mile hike, which took just over 57 minutes.

Row & Ski Intervals

Warm-up

  • 3:00 TrueForm Run (0.56 km)
  • 2 Sets
    • 10 Hamstring Curl (w/ Sliders)
    • 5 Dragon Flags

Conditioning

5 Rounds

  • 2:00 Row
  • 1:00 Rest
  • 2:00 SkiErg
  • 1:00 Rest

I held sub 1:43 on the row for 583, 584, 586, 588, and 590 meters. I think I was in the 1:58 range on the skier for 508, 510, 512, 513, and 518 meters.

Midline

4 Sets

  • 20 alt V-ups
  • 20 alt Renegade Rows (40# DBs)
  • 10/10 Partner Banded Rotations/Holds (blue)

This was a really good core workout.

Stretching

  • 2x30s Dead Hang Partner Push
  • Butcher’s Block (35#)
    • 2×10 reps
    • 2x30s holds