Tag: Dumbbell Floor Press

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

So Much Farmer Carry

Hottest day of the year so far and I had a busy day working on a bunch of projects. Filled dirt where the front tree was. Dug out a rotted stump in the back yard and then filled that with dirt. Cleaned some stuff in the car. Finally finished the last pieces of trim in the hallways. Workout at 4.

Warm-up

  • 10 DB Floor Press (25#)
  • 10 DB Bent Over Rows (15#)
  • 10 DB Deadlifts (15#)
  • 10 Incline DB Front Squats (15#)

Conditioning

  • 15 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 15 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 15 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 15 DB Deadlifts (50#)
  • 50m Farmer Carry
  • 10 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 10 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 10 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 10 DB Deadlifts (50#)
  • 50m Farmer Carry
  • 5 DB Floor Press (50#)
  • 50m Farmer Carry (50# DBs)
  • 5 DB Bent Over Rows (40#)
  • 50m Farmer Carry
  • 5 Incline DB Front Squats (35#)
  • 50m Farmer Carry
  • 5 DB Deadlifts (50#)
  • 50m Farmer Carry

Grippy! I finished in 16:19.

Midline

2 Rounds

  • 15 Pike-ups
  • 15 Single Arm Single Leg V-ups (R to L)
  • 15 Single Arm Single Leg V-ups (L to R)
  • 15 Crunches (reach to legs up)
  • 16 Oblique Heel Touches
  • 16 Bicycles (slow)

Then we took down the rip, backboard, and arm of the basketball hoop.

Struggling Pulldowns

My hamstrings are feeling yesterday a bit.

Warm-up

  • 20 PVC Passes
  • 7 Push Jerks (45#)
  • 5 Floor Press (40#)

Arms

3 Sets

  • 12 Single DB Curl (50#)
  • 12 EZ Bar Skull Crushers (66#)

3 Sets

  • 12 Hammer Curls (25#)
  • 12 Tricep Pulldowns (rope, 60#)

I was on the struggle bus with the pulldowns today and had to take breaks in my final set.

3 Sets

  • 10 Front Raises (10#)
  • 10 Lateral Raises (10#)

Conditioning

5 Rounds

  • 15 V-ups
  • 15 Push Jerks (75#)
  • 15 Sumo Deadlifts (75#)
  • 15 DB Floor Press (35#)
  • 1:00 Rest

I finished at 12:04 with round times of 1:49, 1:30, 1:32, 1:33, and 1:29. Not sure why round one was so slow. The push jerks were getting tough in those final two rounds.

Toss the Bar Around a Bit

I was really tired later in the evening, after processing wood for a bit. Today I’m feeling surprisingly good after those deadlifts. I can already feel my posterior chain though and I had still been sore from Wednesday’s workout.

  • 3:00 Row (700m)
  • 3:00 TrueForm Run (0.45 km)
  • 3 Rounds
    • 20 Push Jerks (75#)
    • 50 Mountain Climbers
    • 12 Pull-ups
    • 100 Jump Rope
    • 20 DB Floor Presses (40#)
    • 20 Back Rack Lunges (75#)

Not used to tossing around weights so much, so had to get in some extra breathing at times. Finished in 23:32.

Hold It

4 Rounds

  • 15/10 cal Row / Sandbag Hold (100/65#)
  • 20 DB Floor Press (40/20#) / OH Hold (45/35# plate)
  • 20/16 Box Jump (20″) / Plank
  • 16 Single Arm DB Hang C&J (40/20#) / Straight Arm Lat Pulldown Hold (37/27#)

One person doing the reps and the other holding, then swap places. B started on the rower, but for the 3rd and 4th rounds we swapped and I started with the movements. I did 20 box jumps to her 16 since we were using the same height. Good workout! Took us 28:55.

Day of IBEX

My glutes are really sore from yesterday, which must have been the Bulgarian split squats. It was really cold in the garage so we tried to get warmed up with the workout first.

Conditioning

4 Rounds

  • 50 Jump Rope
  • 30 DB Floor Presses (25# DBs)
  • 25 Hang DB Cleans (25# DBs)
  • 20 Lunges
  • 10 Burpees to Plate (45# comp)

We modified (due to B’s back) an IBEX piece here. I split the floor presses in half each round and went unbroken on the other movements. Finished in 14:38.

Biceps

3 Sets

  • 20 Barbell Curls (35#)
  • 30 alt DB Curls (15#)
  • 40 Banded PVC Curls (red)
  • 90s Rest

Another IBEX workout, though we didn’t do a 4th round.

Midline

3 Rounds

  • 15 Leg Lifts
  • 15 DB OH Crunches (50#)
  • 15 Pike-ups

Might as well make it 3/3 with some core work from IBEX as well.

Late Friday

We ran out for a few quick things so didn’t get in the garage until after 5pm.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 5 DB Floor Presses (45#)

Conditioning

40:00 AMRAP – Partner

  • ~600m BikeErg
  • 10 DB Walking Lunges (35#)
  • 10 DB Push Presses (35#)
  • 50 Jump Rope
  • ~600m BikeErg
  • 10 DB Floor Presses (45#)
  • 20 Air Squats
  • 10/6 Pull-ups

One person was on the bike while the other was going through three movements. We got through exactly 7 rounds and a total of 15,911 meters.

Partner Chipping

  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press (40#)
  • 80 Walking Lunge
  • 30 Strict Pull-up
  • 80 Russian KB Swing (53#)
  • 80 Seated DB Shoulder Press (30#)
  • 100 alt Side Crunch + Plank
  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press
  • 80 Walking Lunge

We did 5×12/8 on the bike, 4×10 for floor press, lunges, wings, and shoulder presses. I think we went 3-3-3-2-2-2-2-3 pull-ups, and 20-20-10 with the crunches while the partner held a plank. It took 31-32:00 and then a neighbor interrupted. Was going to do the pull-ups and be done.

Triple Air Squat Pull-ups

Took about a 30 minute break during the day to do more digging. Out in the garage at about 4:30.

Midline

4 Rounds

  • 12 Superman
  • 30/30s Weighted Side Plank (20# DB)
  • 8/8 Banded Partner Rotations and Holds (red)

Legs

3 Sets

  • 20 Banded Hamstring Curls (blue)
  • 10/10 Step Downs (14”)

3 Sets

  • 20 Reverse Lunges (40# DBs)

Conditioning

5 Rounds

  • 10x 3 Air Squats + Jumping Pull-up
  • 10 DB Floor Press (50#)

Not sure this idea of the triple air squat pull-ups really hit it’s mark, but it was challenging and I was breathing heavy. Finished in 9:19.

Spent a little over an hour digging later in the evening.

And Then a Nap

Didn’t sleep for shit last night, with my shoulder and back making every position uncomfortable. Pretty dead to the world even after 2 coffees this morning, but out in the garage after 10am.

Conditioning

30:00 EMOM

  • 15 Deadlift (95#)
  • 15 Burpees over the Bar
  • 15 DB Floor Press (50#)
  • 20 cal BikeErg
  • Rest

Eased in with the first round of deadlifts since we hadn’t warmed up much other than the 10×45 I pulled. Then I found energy when I started the burpees and felt pretty good the rest of the way. It wasn’t exactly fun, but my pace was solid, with burpees taking me 33-34 seconds every round.

Arms

3 Sets

  • 12 Seated Hammer Curls (20#)
  • 12 Seated French Press (35#)

Since I went light I did a slower decent with a more explosive lift.

A few minutes after getting in the house I was feeling rough. After my protein shake and logging this, I’m taking a nap!