Light Dumbbells

My back was pretty tight this morning, which I think is happening more after golfing. So we should probably be doing these movements a few times a week.

McGill Big 3

  • 10 Cat-Camels
  • 5-3-1
    • Curl-up
    • Side Plank
    • Side Plank
    • Bird Dog
    • Bird Dog
  • 10 Trunk Rotations
  • 16 Dead Bugs

Conditioning

4 Rounds (45s work / 15s rest)

  • Dumbbell Squat + C&J (10# DBs)
  • Rev lunge + hammer curl + front raise (10# DBs)
  • Bent over alt DB Row + upright DB row (10# DBs)
  • Front raise + Lateral raise (10# DBs, both arms at the same time)
  • 6 Mountain Climbers + DB Deadlift (10# DBs)

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.

Feeling My Back in Multiple Ways

I definitely got some sunburn on my shoulders and upper back yesterday. My low back is not feeling very good, probably from bending over to take out stumps.

5 Rounds

  • 30s Push-ups
  • 30s DB Hang C&J (25# DBs)
  • 1:00 Lateral Box Step-overs (14″)
  • 1:00 Glute Bridges
  • 30s Windshield Wipers (35# plate OH)
  • 30s Seated Leg Lifts over DB
  • 1:00 Front to Back Lunges

Hot one today with it at about 90°.

Back Rib

My legs are getting a little sore. My mid left side of the back feels like I pulled something or a back rib is out of place or something. Maybe it’s just from hitting golf balls for an hour though.

Warm-up

  • Stretching
  • PVC Passes
  • 6 DB Shoulder Press (15#)
  • 6 DB Shoulder Press (25#)

Arms & Shoulders

3 Sets

  • 12 Seated DB Shoulder Press (35-40-40)

3 Sets

  • 12 DB Lateral Raise (15)

3 Sets

  • 12 DB Upright Row (25)

3 Sets

  • 12 Barbell Curl (55)
  • 12 Double DB Skull Crusher (30)

3 Sets

  • 20 alt DB Curl (25)
  • 12 Tricep Pushdown (60)

3 Sets

  • 20 alt Incline Hammer Curl (25)
  • 12 OH Cable Tricep Extension (49)

Conditioning

15:00 AMRAP

  • 5 Hanging Knee Raises
  • 10 DB Hang C&J (35#)
  • 20 alt Side Crunches
  • 40 Jump Rope

Wrote it with five pull-ups but they didn’t feel very good with my back so I did the knee raises instead. Never missed with the jump rope and got through 8+65.

Partner Buy-in

Buy-in:

  • 4x 11/15 cal Row

AMRAP

  • 10/10 DB Hang C&J (40#)
  • 20 Renegade Rows (40#)
  • Rest
  • 10 HSPU
  • 160’ Suitcase Carry (73#)
  • Rest
  • 20 Russian KBS (53#)
  • 40s Sandbag Hold (100#)
  • Rest

Partner w/ B. Rows were our buy-in, then doing 2 movements and resting while partner goes. We were planning on something in the half hour range, with the buy-in being like a warm-up. My back gave out in the 3rd round of renegade rows so ended it after those, taking 29:24.

Hold It v2

No workout yesterday since Dad offered to come down and help in the kitchen. He got my snow blower running and then we laid the new flooring. After taking the previous two days to remove the old flooring, I’m beat after three days of basically sitting and kneeling on the floor.

My triceps are really sore again, but this time from the bench and triceps work we did on Friday. My shoulders and chest feel it a bit as well.

Conditioning

4 Rounds

  • 15/10 cal BikeErg / Sandbag Hold (100/65#)
  • 8/8 Kroc Rows (53/35#) / OH Hold (45# plate)
  • 12 DB Step-ups (12/30# DBs, 20″) / Plank
  • 16 Single Arm DB Hang C&J (40/25#) / Straight Arm Lat Pulldown Hold (49/27#)

Almost the same as we did a couple of weeks ago. With B, one person holding while the other does their reps. I was on the bike first and then we switched that around for rounds 3-4. We finished in 29:08.

Gymnastics

3 Sets

  • 3 Handstand Kick-ups

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.

Leg Friday

Walked 18 holes yesterday. My abs have been sore from the leg throws and my calves are sore from the double unders.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Walking Lunges (35#)
  • 10 Walking Lunges (50#)

Legs

4 Sets

  • 12 Double DB Walking Lunges (60# DBs)
  • 12 Calf Raises (35# DBs)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

25:00 EMOM (alt)

  • 5/5 Single Arm DB Hang C&J (50#)
  • 11 Burpees
  • 12 cal BikeErg (40s)
  • 40s Plank
  • 14 alt Renegade Rows (50#)

After the third round B pushed the pace, so it turned in to speed burpees.

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.

1:09 Better

Out in the garage after 4pm, late for a Sunday.

Conditioning

15:00 AMRAP – Partner

  • Partner A:
    • 5/5 Single Arm DB Thruster (50#)
    • 10 alt DB Hang Snatch
    • 5/5 Single Arm DB Hang C&J
  • Partner B: BikeErg

I started with the dumbbell first and Brandi was on the bike. I completed 5 rounds with the DB, she had 8 more to go, and we totaled 5,950 meters.

Back

3 Sets

  • 10 Lat pull downs w/two handle (115#)
  • 10 Straight arm, palms forward, arms out incline back flies (15# DBs)

3 Sets

  • 10 Lean back lat pull down (bar, 115#)
  • 10 Reverse grip lat pull down (115#)

Midline

2 Sets of 20s

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

First round done in 3:32 and 7:08 overall, which is a huge PR by 1:09!! We decided not to do the round of 10 today.