On Sunday we had a super productive day around the house and cleaned the entire garage, which is quite a job with all of the gym equipment. We were exhausted by the end. Yesterday I walked 18 holes.
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Rotations
5 Sumo KB Deadlifts (35#)
5 Russian KBS (35#)
4 Incline Squats (15# DBs)
Legs & Conditioning
Partner A: BikeErg
10/10 Single Leg Step-ups w/ Knee Drive (18″)
10 Sumo KB Deadlifts (35/53#)
10 Russian KBS (35/53#)
Partner A: BikeErg
6/6 Side Lunge + Reverse Lunge (12/15# DBs)
15 Squat Jumps
Partner A: BikeErg
12 Incline Squats (15# DBs, 4 mats)
20 Glute Bridges
12 Weighted Jumping Jacks (5/8# DBs)
I started on the bike. For the first set of incline squats I held the dumbbells by my sides, but felt myself leaning forward too much so then I held them on my shoulders. We did 12,079 meters on the bike and finished in 32:50.
10 DB Sit-ups / 10 OH Leg Lifts (12/15# DB)
10 OH Upright Leg Tucks / OH Lying Leg Tucks (12/15# DB)
10 Russian Twists (straight arms, legs down, 12/15# DB)
20 Plank Taps (DB out in front)
My back is pretty whiney today so I had to sub in the movements listed second.
On Friday B and I were both off from work and had a tee time to play 18 holes. So we did some golf mobility work in the morning. Saturday was really hot again and we watched the CrossFit Games all day (all weekend really!)
10 Cat Camel
5-3-1 McGill Big 3
We actually did these inside the house because it was so humid and we didn’t want to spend more time than needed outside.
80 Russian KBS (53/35#)
80 DB Hang Snatch (25/15#)
80 Step-us (20”)
80 DB Sit-ups (25/15#)
Felt good even with the brutal humidity, so we did a final run. We split the swings and snatches in 20s and the step-ups and sit-ups in 10s. I went first with the reps in round one and B went first in round two. Took us 31:14 to finish.
20/20 Pallof Circles
10/10 Hands & Knees Upper Back Rotation
10/10 Banded Anti Rotations (purple tubing)
I completely soaked a towel with sweat.
Later in the evening after watching all of the Games we went for a 2.25 mile walk in 39:24.
My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.
12 Seated DB Shoulders Press (20-20-25#)
12 Seated Arnold Press (20-20-25#)
12 Seated Side Laterals (8#)
15 Double DB Curl (20#)
15 Double DB Tricep Kickbacks (15#)
10 Hammer Curls (25#)
10 Tricep Pushdown (60-60-71-71#)
8 Wide Grip Barbell Curl (55#)
100 KBS (53#) + Dead Hang
80 Goblet Lunges (53#) + Bottom Squat Hold
60 Pull-ups + One Arm KB OH Hold (53#)
40 Goblet Squats (35#) + Goblet Squat Hold (35#)
20 3-count V-ups + Plank
Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.
B started and did different reps on a couple of movements. We finished 4 rounds and both got through the burpees.
30s Single Leg Suitcase Hold (53#)
30s DB Side Plank (20#)
30s Plank with Cross Body Knee to Elbow
30s Seated Pike-ups
For those first two movements we alternated sides each round and then the second time through on each side I went up to my hand for the side planks because my arm was too sweaty. I was getting 26 reps in the plank move and 30 seated pike-ups.
Partner w/ B. Rows were our buy-in, then doing 2 movements and resting while partner goes. We were planning on something in the half hour range, with the buy-in being like a warm-up. My back gave out in the 3rd round of renegade rows so ended it after those, taking 29:24.
Spent five nights in San Juan, Puerto Rico. We didn’t workout at all but did over 8.5 miles of walking each of the first two full days there! Today was our first workout in a week and I can’t remember the last time I took a full week off! Out in the garage just before 1pm. Warmed up with 20 PVC passes.
Plate OH Hold (45/25#)
10->1 Plate Curl (45/25#)
10->1 Plate OH Tricep Extension (45/25#)
This one came from Scott Panchik. One partner is doing the couplet while the other holds their plate overhead; you never put the plate down! Took us 5:08 to get through and my arms and shoulders were on fire!
20 Russian KBS (45#)
20 Reverse Lunges
Wanted to just coast through something today. I did the first two rounds in 7:31 and then when I went for the third round of burpees I was feeling good so picked up the pace to finish in 14:09.