Air on the Side of Caution

My triceps are still sore and my ass is getting pretty sore from the plyo lunges.

Warm-up

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

Legs

3 Rounds

  • 250m TrueForm Run
  • 15 Sumo KB Deadlifts (70#)
  • 10/10 Lateral Step-ups (20”, 20# DB)

3 Rounds

  • 500m BikeErg
  • 12 DB Reverse Lunges (30#)
  • 20 Air Squats

I didn’t do the 12 dumbbell squats like last week because they really lit up my back for a couple of days, not in a good way. See what I did with that post title? 😉

Midline

Tabata

  • 20 Pike-ups
  • 30 Oblique Hell Touches
  • 16 alt V-ups
  • 40 Russian Twists

WHOOP, There It Was

I ended up not working out Tuesday because I was exhausted and maybe feeling a bit of breathing in too much from using a paint sprayer to apply primer to our cabinet doors. I dumbly didn’t wear my respirator for the first half of the day.

Several months ago I decided I wouldn’t renew my WHOOP subscription and that ended. Wearing it 24/7 leaves marks on my wrists that take forever to heal and when I really thought about it, what information was I getting from the device to improve my life? It frequently read my heart rate way too high for long periods of time, especially when working with my hands, sanding or painting. I’m glad to be done with it.

Warm-up

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

Leg / Conditioning

3 Rounds

  • 200/250m TrueForm Run
  • 15 Sumo KB Deadlifts (70#)
  • 10/10 Lateral Step-ups (24″)

3 Rounds

  • 400/500m BikeErg
  • 12 DB Reverse Lunges (25#)
  • 12 DB Squats (25#)

Midline

4 Rounds

  • 20s Crunch (11)
  • 10s Rest
  • 20s Side Plank
  • 10s Rest
  • 20s Oblique Heel Touch (26)
  • 10s Rest
  • 20s Side Plank
  • 10s Rest

Back is Acting Up Again

Yesterday I walked 18 holes and could feel my back at the top of my backswing. It wasn’t feeling great the rest of the day. It was rough getting out of my chair last night and I could feel it throughout the night. So modifying movements today. Out in the garage at 4pm. I did some monster walks without the band.

Legs

  • 10 DB Lunges (30# DBs)
  • 10 Reverse DB Lunges (30#)
  • 20 Reverse DB Lunges (30#)
  • 30 Reverse DB Lunges (30#)

It was definitely more comfortable doing them reverse, as long as I braced my core properly when I stepped back with my left leg.

Midline

  • 10/10 Bird Dogs
  • 10 McGill Curl-up
  • 5/5 Bird Dogs
  • 5 McGill Curl-up

All with two second pause.

More Legs

3 Sets

  • 40’ Tip Toe Farmer Carry (40# DBs)
  • 12 Calf Raises (40# DBs)

Conditioning

7 Rounds (each, IGYG)

  • 15/10 cal BikeErg
  • 12 Pull-ups / 5 Strict C2B Pull-ups

I did the strict pull-ups so I wouldn’t put that stress on my back. Got faster each round on the bike and stuck to 3-2 every round of the chest to bars. We finished in 14:58.

Went for a 2.08 mile walk.