Feeling Weird

Feeling a little weird today. Hope I didn’t catch something on the trip home.

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up (10s hold)
  • 10/10/10/10 Banded Leg Swings

Conditioning

8 Rounds

  • 5/4 Pull-ups
  • 4 Twisting Broad Jumps
  • 5/5 KB Side Swings (20/15#)
  • 5 Hang Cleans (65#) / DB Squat Cleans
  • 12 Push Jerks (65#) / 4 Devil Press (12#)
  • 30s Rest

My back still isn’t awesome after sitting in meeting rooms for a week and flying home, so I swapped out the Devil presses. I think I started my final round early. maybe mistook a 12:08 for 12:00? Finished in 13:46.

Not quite right, so I didn’t continue with the midline and mobility work.

Fresh Plank Moves

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up (10s hold)
  • 10/10/10/10 Banded Leg Swings

Conditioning

8 Rounds

  • 5/4 Pull-ups
  • 4 Twisting Broad Jumps
  • 5/5 KB Side Swings (20/15#)
  • 5 Hang Power Cleans / Squat Cleans (65/55#)
  • 4 Devil Presses (15/12#)
  • 30s Rest

I did a regular kip for the pull-ups, which we haven’t done in over a month. Finished in 15:58.

Midline

3 Rounds

  • 15 DB V-ups (10/5# DB)
  • 20 alt Plank Step-outs
  • 15 Hollow In/Outs w/ Legs
  • 10/10 Plank KB Swing Through (15/10# KB)

This was tough with some new and interesting movements. We did about 10 minutes of mobility work to finish up.

Off

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up
  • 10/10/10/10 Banded Leg Swings
  • 10 PVC Passes
  • 20 Trunk Rotations

Conditioning

4 Rounds

  • 10 Handstand Push-ups / Seated DB Shoulders Press (35#)
  • 8/8 Twisting Box Jumps (12″) / 20 Box Steps (20”)
  • 10/10 KB Side swings (20/15#)
  • 8 Parallette Shoot Thrus / 10 Good Mornings (35#)
  • 10 Hammer Curl + Shoulder Press (25/12#)
  • 1:00 Rest

I started out doing 10/10 side step-ups for the first two rounds, but I have a really good bruise near my right knee which was not feeling good, so for the last two rounds I did normal step-ups. My back and left hip have been an issue, so I subbed in the good mornings today. My rounds were done at 3:33, 8:00, 12:13, and 16:22.

Midline

3 Rounds

  • 15 MB Sit-ups (20#, anchored, to wall)
  • 8/8 Side Plank DB Reach to T (8#)
  • 20 Reverse Crunch
  • 20 alt V-ups

We did some hip mobility for about 10 minutes.

I wasn’t feeling the greatest through the workout and afterwards. Hope I’m not coming down with something.

Rainouts

Our legs were really feeling it from the Thursday to Saturday workouts, so on Sunday we played some pickleball, which got rained out and later walked three holes of golf before another storm rolled in. Then yesterday I walked 18.

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up
  • Banded Leg swings

Conditioning

4 Rounds

  • 10 HSPU / Seated DB Shoulders Press (35#)
  • 8/8 Twisting Box Jumps / 20 Box Step-ups (20”)
  • 10/10 KB Side Swings (20/15#)
  • 8 Parallette Shoot Through
  • 10 Hammer Curl + Shoulder Press (25/12#)
  • 1:00 Rest

After last weeks attempt I was not doing the handstand push-ups again, so picked a challenging weight for the dumbbells and sat on the bench to do them. When we were warming up I went to do a twisting jump from the side with my troubling hip and it was horrible pain, so step-ups for me. I finished the rounds at 3:30, 7:55, 12:11, 16:25.

Midline

3 Rounds

  • 15 MB Sit-ups (20#, anchored, to wall)
  • 8/8 Side Plank DB Reach to T (8#)
  • 20 Reverse Crunch
  • 20 alt V-ups

That was a good combo.

Hip Mobility

  • 2x 10/10 Banded Twisting Punch + DB Row (15#)
  • 2x 5/5 Single Leg Balance with MB Twist
  • 10 alt Hip Opener Knee Taps
  • 2x 5/5 Cat/Camel w/ leg out + toe raise

Pickleball

Warm-up

  • 10 Cat Camel
  • 6-4 McGill Big 3 2
    • Curl-up
    • Side Planks

Conditioning

3 Rounds

  • 10 Handstand Push-ups
  • 8/8 Twisting Box Jumps (20″)
  • 10/10 KB Side Swings (25#)
  • 8 Parallette Shoot Thrus
  • 10 Hammer Curl to Shoulder Press (25# DBs)
  • 1:00 Rest

Whoa! Been a long time since we did HSPU, but I was able to do 10 unbroken to start. Then went 6-4 and 4-3-1-2. I was feeling my back in that third round so I cut my workout after the round instead of doing a fourth. Time was 3:44 after 1, 8:53 after 2, and 14:53 at the end.

We got a set of pickleball rackets so decided to go try it out instead of doing the rest of our planned workout.