Angry Hip-po

I walked 18 on Thursday and my left hip was feeling it in the evening.

Warm-up

  • 10 Cat Camel
  • 6-4 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs

Back

  • 5×8 Pendlay Row (45-75-75-85-85#)
  • 3×12 DB Pullover (40#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (104-104-115-115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

2 Rounds

  • 1:00 BikeErg
  • 12 Plank DB Pull Throughs (40#)
  • 12/12 Half-kneeling DB Trunk Rotation (20#)
  • 1:00 BikeErg
  • 12 Leg Lifts
  • 12 Hanging Knee Raises

I went faster each time on the bike. Took 9:47. Then we spent about 15 minutes doing a few golf mobility movements.

9:47

Golf Mobility

Head Out

Quick workout before heading out of town for the week.

Warm-up

  • 20 PVC Passes
  • 15 DB Bench Press (20#)

Chest & Conditioning

3 Sets

  • Row
  • 15 DB Bench Press (40#)
  • 15 DB Pullover (40#)

3 Sets

  • Row
  • 15 Seated DB Pec Deck (20#)
  • 15 Bench Dips

Took us 16:13 with 3,183 meters on the rower.

Midline

2 Rounds (20s work / 10s rest)

  • Leg Lift + Tuck-up
  • Single Leg Bicycle
  • Single Leg Bicycle
  • Russian Twist
  • Leg Lift + Crunch Toe Reach

Chest Straight to Abs

Earlier workout than usual so we could make a day trip downstate.

Chest & Conditioning

3 Sets

  • Row
  • 15 DB Bench Press (40#)
  • 15 DB Pullover (40#)

3 Sets

  • Row
  • 15 Seated DB Pec Deck (15#)
  • 15 Bench Dips

Midline & Conditioning

3 Sets

  • BikeErg
  • 12 Weighted Crunch (feet up, 15# DBs)
  • 12 Weighted V-ups (15#)

3 Sets

  • BikeErg
  • 10 Leg Lifts
  • 1:00 Plank

We went straight through both sections and finished in 32:41. Did 2,922 meters on the rower and 6,492 meters on the bike.

Single Arm Push Presses

Warm-up

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

Back & Chest

4 Sets

  • MAX Strict Chin-ups (11-7-6-6)
  • 10 DB Bench Press (50#)

Went on shorter rests today. 

3 Sets

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

3 Sets

  • 10 Standing Straight Arm Lat Pulldown (60#)
  • 10 DB Pullover (50#)

Conditioning

15:00 AMRAP

  • 5 Burpee Pull-ups
  • 10 Squat Jumps
  • 10/10 Single Arm DB S2OH (25#)
  • 50 Jump Rope

My back was pretty tight, so I had to be careful. Finished 7+3.

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.

Arms It Is

We were busy so had a few days off from the gym.

Conditioning

10 Sets

  • 1:00 Row
  • 1:10 Rest

265-272-283-281-285-285-288-286-285-289m

Arms

  • 10-9-8-7-6-5-4-3-2-1 Plate Curl (35/25#)
  • 10-9-8-7-6-5-4-3-2-1 OH Tricep Extension (35/25#)
  • OH Plate Hold (35/25#)

4:42

3 Sets

  • 10 Incline DB Bench (25-30-35#)
  • 10 Incline Fly

3 Sets

  • 10 DB Pullover (50#)
  • 15 Push-up

Digging

I walked 18 holes yesterday and my back got tight on the back nine. I also spent about 30 minutes in the evening compacting sand to prepare for digging the post holes. My back is feeling good today though.

Warm-up

  • 2:00 BikeErg (861m)
  • Shoulder Stretching

Conditioning

  • 400m Run
  • 50 Parallette-facing Burpees
  • 400m Run

The parallette is a little over two inches taller than the barbell and roughly twice as wide too. My runs were about 2:00 each, so I was doing about 10 burpees a minute. Finished at exactly 9:00.

Back

3 Sets

  • 12 Seated Wide Grip Cable Row (93#)
  • 12 Seated Back Fly (30#)

3 Sets

  • 12 Lat Pulldowns (lean back, 93#)
  • 8/8 Kroc Row (60# DB)

3 Sets

  • 12 Straight Arm Pulldowns (60#)
  • 12 DB Pullover (50#)

Then we spent about an hour digging a couple of the post holes and made pretty good progress for neither of us having any experience doing it.

Ambitious Sled

My back is a little tight and my ass is sore, but I don’t think I’m feeling much new (yet) from yesterday’s workout, which hit a lot of back reps.

Warm-ups

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster squats
  • 20 Toe Touches
  • 10 alt Back Rack Reverse Lunges (45#)
  • 10 alt Back Rack Reverse Lunges (75#)
  • 10 Bench Press (45#)
  • 5 Bench Press (95#)
  • 5 DB Pullovers (35#)

Strength & Skill

4 Sets

  • 20 alt Back Rack Lunges (95#)
  • 4 Handstand Tuck Balance

My shoulders are tired!

Chest

4 Sets

  • 10 Bench Press (135, 3@115#)
  • 10 DB Pullover (50#)
  • MAX Push-ups (15-20-20-20)

Benching doesn’t feel great on my left shoulder. After the first set of push-ups I quickly realized I went too heavy.

Conditioning

Partner

  • 3x 20/14 cal Row
  • 2x 50m Sled Pull (315/180#, backwards)
  • 6x 7/5 HSPU
  • 2x 50m Sled Pull (270/135#, backwards)
  • 3x 20/14 cal Row

Modified the Mayhem workout to be a partner version and way way too ambitious with the sled, so we made some audibles mid-workout. Finished in 38:02.

Almost a two hour session in what feels like August heat. Brutal!