Tag: Hanging Knee Raise

Foam Boxes

Got new 20″ and 24″ foam stackable plyo boxes from Titan Fitness and waiting on the 6″ and 12″, which are backordered, to complete the set. Trying to sell my set of jerk blocks now.p

  • 2:00 Lateral Step-ups (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 16 alt Weighted V-ups (15#)
    • 12x 2 Plank Jacks + 2 Mountain Climbers
  • 2:00 Lateral Step-ups w/ Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 12/12 Banded Rotations (blue CS)
    • 12 alt Hanging Knee Raises
  • 2:00 Lateral Step-ups w/ Butt Kick (20″)
  • 2:00 BikeErg
  • 3 Rounds
    • 20 Seated Leg Lifts over DB
    • 1:00 Plank
  • 2:00 Lateral Step-ups w/ Butt Kick to Outside (20″)
  • 2:00 BikeErg

I started on the box and Brandi started on the bike. We finished in 30:36 and then did some mobility.

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

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.

Feels Like 97

Yesterday I walked 18 holes in the 90° heat and we were behind a slow group so it was our slowest round of the year too, clocking in at about four and a half hours! I mowed the lawn in the evening after work. Today the heat index was at 97° when we got out in the garage for our workout.

Warm-ups

  • 20 PVC Passes
  • Seated DB Shoulder Press
    • 10×15#
    • 5×20
    • 5×30
  • 5 Deadlifts (45#)
  • 5 Hang Muscle Cleans (45#)
  • 5 Power Cleans (45#)
  • 5 Push Jerks (45#)
  • 5 C&J (75#)

Strength

E2M – 5 Rounds

  • 10 Seated DB Shoulder Press (35-40-40-40-45#)

Conditioning

3 Rounds

  • 700m Run
  • 15 C&J (95/65#)

With the heat I made sure not to go out hot on the run. I figured 3×5 would be good on the barbell, so that’s what I did for the first two rounds. I decided I was going to try two sets for the last round, and when I got to eight I thought I’d do 9-6, but then I said fuck and and try to go unbroken, which I was able to. Finished in 15:30.

Midline

3 Rounds

  • 12 Hanging Half Circle Knee Raises
  • 12 alt Single Leg Lifts (hold up on PVC)
  • 16 Plank Hops
  • 12 Seated Pike Double Leg Lifts

Strict Breather

Still no pain in my back. I decided to skip PT and core work again yesterday and didn’t really do anything all day.

Warm-up

  • Monster Walks
  • Steamboats

Accessory

4 Sets

  • 10/10 Bottoms Up KB Presses (25#)
  • 10 Hanging Knee Raises

Tried some toes to bars and I could feel the tightness in my back so did these instead.

Conditioning

  • 10-9-8-7-6-5-4-3-2-1 Strict Pull-ups
  • 20-18-16-14-12-10-8-6-4-2 Dumbbell Reverse Lunges (35# DBs)

Got me breathing much harder than I expected. Finished in 10:16.

More Accessory

10:00 EMOM (alt)

  • 30s Ski Erg (triceps only)
  • 15 OH Banded Triceps Extensions (red)

The burn is so bad when you get to round three!

Then I did my floor PT exercises.

Early 6th

Yesterday I had PT in the morning, did a 20 walk in the afternoon for 1.33 miles, and did some of the other PT exercises in the evening. At lunch today I did some all of the banded row, press, wood chop, and butter churner PT exercises. Went to the gym at 3.

Warm-up

  • Monster Walks (Hip Circle)
  • Steamboats
  • 20 PVC Passes

Conditioning

10 Rounds

  • 12 cal Echo Bike
  • 6 Reverse Lunge DB Thrusters (25#)
  • 4 Box Jumps (30″)
  • 2 MU
  • 1:30 Rest

I got faster on the bike. The weight was light for the lunging thrusters, but I didn’t want to push it since I haven’t been doing anything with weights. I went right from the box and jumped up on the rings each round. My times were 1:25, 1:28, 1:25, 1:21, 1:18, 1:27, 1:23, 1:22, 1:23, and 1:16. Whoops, I went 30 seconds early in the 6th round, which is why the time dropped back down. I felt good though!

Midline

  • 4 Sets
    • 15s Bent knee L-hang (bar)
    • 5 Leg Raises
    • 5 Knee Raises
    • ~1:00 Rest
  • 4 Sets
    • 15s Bent knee L-sit (rings)
    • 5 Leg Raises
    • 5 Knee Raises
    • ~1:00 Rest

I’m not used to bar time, so hanging that long was killing me. Going to the rings for the Ls helped. Then I jumped up on the bar for the raises.

Tonight I’ll do another round of steamboats and the core stability work below.

McGill Big 3

  • 8-6-4 Curl-up
  • 8-6-4 Side Plank
  • 8-6-4 Bird Dog

Took a couple of days off from these. Time to increase the reps again. After this week I may switch to only doing them three times a week.