I had a solo round of golf walking 18 holes yesterday. Had to camp under a tree on the 9th for about 30 minutes and still finished in just over 3 hours.
Warmed up with a few reps of various movements and some PVC stuff. I had another (partial) cup of coffee about an hour before the workout and it was a bad idea.
Chest, Triceps, Shoulders, and Conditioning
I started on the movements and B started on the cardio parts.
3 Sets
- Partner A: 10 Burpees
- Partner B:
- 10 DB Bench Press (20/35# DBs)
- 10 DB Flys (15/25# DBs)
Much better weight choices for me this week. Tried jump up/back burpees in set two for the first time in awhile. Gassed me.
3 Sets
- Partner A: 75 Jump Rope
- Partner B:
- 10/15 Banded Uppercut Chest Fly (red CS)
- 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)
I messed up doing 15 reps of the banded movement on the first set, so stuck with it. The push-ups are really hard at this point.
3 Sets
- Partner A: 10 Burpees
- Partner B:
- 8 Front Raise + Lateral Raise (5/8# DBs)
- 8 [Seated] Arnold Press (12/25# DBs)
Stepped back and jumped up on every set of burpees.
3 Sets
- Partner A: 50 Jump Rope
- Partner B:
- 10 DB Upright Rows (15/25# DBs)
- 10 DB Around the World (5/8# DBs)
2 Sets
- Partner A: 10 Burpees
- Partner B:
- 15 DB Skull Crushers (15/25# DBs)
- 15 French Presses (25/30# DB)
Went back to step back/up burpees.
2 Sets
- Partner A: 50 Jump Rope
- Partner B:
- 15 OH Tricep Extensions (rope on cable pulley, 27#)
- 10 Diamond Push-ups
I went 4-3-3 on both rounds of push-ups. We finished over four minutes faster in 31:53. Sitting here shortly after the workout and haven’t felt like this in quite some time.
Nick Momrik's Fitness Logs 