Tag: Dumbbell Push Press

Improving Condition

Conditioning

20:00 AMRAP

  • 12 Curtsy Lunges (15# DBs)
  • 8 Burpees
  • 6/6 Reverse Lunge Step-ups (24”)
  • 8 DB Push Press (15#)

They were mostly shoulder presses because I went so light. I really worked up a sweat for it being so cold outside. Was coughing quite a bit, but felt the best I have this week.

Midline

3 Sets

  • 30/30s Plank w/ Raised Leg
  • 12/12 Banded Rotations (CS blue)
  • 12/12 Pallof Circles (CS blue)
  • 12 OH Leg Raises (30#)

Quick and Then 18

10 Rounds

  • 5 Burpees / 5 cal Row
  • 8 DB Front Raise Squats (12/10#)
  • 8 DB Push Press (20/15#)
  • 4/4 Half-kneeling Side Ball Slams (15/10#)
  • 50m Single Arm OH Carry (50/25#)

Brandi’s foot is bothering her, so she rowed. I finished in 26:42 and she wasn’t far behind. Heading out to ride 18 holes so didn’t have time for more. It was a great all around workout.

Up & Down the Driveway

Back Rehab

  • 10 Cat-Camel
  • 10 Kneeling Trunk Rotations
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Plank
    • Side Plank
    • Bird Dog
    • Bird Dog

Conditioning

3 Rounds

  • 10 Push-ups
  • 10/10 Half-kneeling Wood Chops (20#)
  • 10/10 Single Arm OH Big Flutter Kicks (20#)
  • 150m Run
  • 20 Band Pull Aparts (blue)
  • 20 In & Out DB Curls (20#)
  • 20 Pike-ups
  • 150m Run
  • 20 DB Push Press (20#)
  • 20 Weighted Lunges (20#)
  • 20 Hollow Pec Decs (10#)
  • 150m Run

Really good one and it was really hot and humid already here. The driveway had an incline on the way out and was in to the wind, but then we coasted on the way back to the garage. We didn’t use a timer.

Back From Niagara

We took a road trip to Niagara Falls and Toronto Monday through Friday. Played 18 in a cart on Wednesday and did our share of walking.

Conditioning

4 Rounds

  • 1:00 BikeErg
  • 15s Transition
  • 1:00 Burpees
  • 15s Transition
  • 30s DB S2OH (25#) + 30s Plate A Jumps
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition
  • 1:00 Row
  • 15s Transition
  • 30s Underhand Bent Over Dumbbell Rows + 30s Back Fly (20#)
  • 15s Transition
  • 1:00 Lateral step-overs (14”)
  • 15s Transition
  • 1:00 65m Suitcase carry (60# DB)
  • 15s Transition

Midline

3 Rounds

  • 30s Pike-ups
  • 15s Rest
  • 30s Windshield wipers (35# plate)
  • 15s Rest
  • 30s Slow bicycles
  • 15s Rest
  • 30s DB OH sit-ups (20#)
  • 15s Rest

Humid and Slick

I could feel my hips from the stretching we did yesterday and my posterior chain was a little sore. Warmed up with some PVC passes.

Arms

3 Sets

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

3 Sets

  • 12 Hammer Curls (25#)
  • 12 Tricep Pulldowns (rope, 71-60-60#)

Conditioning

10:00 AMRAP

  • 10 Burpees
  • 10 DB Push Press (40#)
  • 50 Jump Rope
  • 10 Renegade Rows (40#)

The mats were damp because it was so humid, and I was slipping a bit even with step back/up burpees. Got through 4+20.

Midline

4 Rounds

  • 11 Hollow Rocks
  • 11 V-ups
  • 20s Rest
  • 11 Tuck-ups
  • 11s Hollow Hold
  • 20s Rest

Thought I might have to bail in round one with my back, but it was ok. Just slow. Took me 5:39.

Plank All Day

My back is feeling a bit better each day.

Conditioning

4 Rounds

  • 20/14 Push-ups + Plank
  • 20 Walking Lunges + Bottom Squat Hold
  • 20 DB Push Press (25#) + OH Plate Hold (45#)
  • 30 Plate A Jumps + Glute Bridge Hold

One partner doing reps while the other holds and then switch. We alternated the leader each round. I started 10-10 on the push-ups but switched to 12-8 and those eights got tough! Took us 18:57.

Midline

2 Rounds

  • 30s V-ups
  • 15s Rest
  • 30s Table Top Kick + Cross Reach
  • 15s Rest
  • 30s Sit-up + 2 Russian Twists
  • 15s Rest
  • 30s Side Plank Jumps
  • 15s Rest
  • 30s Diamond Plank Runners
  • 15s Rest
  • 30s Downward Dog Cross Toe Touches
  • 15s Rest

I stumbled on this guy in the Instagram suggestions and B did a couple of his workouts this week. We definitely cut back on the time and rounds though. I was really sweaty from this and nice to try some new movements. It was a lot of time in a plank today!

Now it’s time for brunch and ice cream, then the big game tonight. GO DUKE!!

Double Up Dumbbells

Warm-up

  • PVC Passes
  • Calf Raises
  • Trunk Twist
  • Tip Toe Walk

Conditioning

4 Rounds

  • 80 Jump Rope
  • 12 DB Curls (20#) + 12 Tricep Pushdowns (bar, 49#)
  • 30 Sprinter Sit-ups (Partner does 30s Plank)
  • 24 Walking Lunges
  • 12 DB Bench Press (50#) + 12 DB Push Press (35#)
  • 12/12 Side V-ups (Partner does 24 Plank Knee Taps)

Partner workout with B. For the jump rope and lunges we each went while the other rested. The dumbbell movements were paired up, so the partner rested until both movements were done. For the abs, each partner was working at the same time and then we switched. I started the first round and then we alternated who started every round after that. Took us 34:01.

Pounding Eights

We’re trying to get back on track and be more consistent in the gym. Next week we’ll be making some changes to our shopping and eating.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Conditioning

  • 8:00 AMRAP
    • 10 Push-ups
    • 15 Air Squats
    • 20 Crunches
  • 3:00 Rest
  • 8:00 AMRAP
    • 6 DB Hang Squat Cleans (25#)
    • 12 Reverse Lunges
    • 24 Mountain Climbers
  • 3:00 Rest
  • 8:00 AMRAP
    • 10 Box Jump (24”)
    • 8 DB Push Press (40#)
    • 6 Pull-up

I did 6+21, 6+9, and 5+10, with all kipping pull-ups on that last piece. My vision started to get blurry right after and I ended up getting a migraine, which put me in bed the rest of the night.

Fives with Twos Between

Warm-up

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

Conditioning

  • 5:00 AMRAP
    • 8 DB Push Press (20#)
    • 8 Double DB Box Step-ups (24″, 20#)
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Box Jumps (24″)
    • 8 Push-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 DB Thrusters (20#)
    • 8 Sit-ups
  • 2:00 Rest
  • 5:00 AMRAP
    • 8 Renegade Rows (35# DBs)
    • 8 Burpees

My scores were 6+12, 6+8, 6+9, and 6.

Have a Merry One

Partner workout with B. This is the work I did

  • 4×12 cal Row
  • 4-4 Strict Pull-up
  • 5×12 Push-up
  • 3×50 Jump Rope
  • 4-4 Strict Pull-up
  • 5×10 DB Push Press (40#)
  • 3×50 Jump Rope
  • 4-4 Strict Pull-up
  • 5×10 Renegade Row (40#)
  • 5×10 Tuck Jump
  • 5×10 Push-up

We were going back and forth on each movement. She did 10 butterfly pull-ups in between my strict ones and did 8 and 6 push-ups respectively the two different rounds. We finished in 27:15.