Tag: Knee Tuck

Quick Partner Intervals

I was whooped last night! Out in the garage at 4pm.

Warm-up

  • 2:00 SkiErg (404m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Dead Hang / Shoulder Stretching
  • 8 DB Thrusters (15#)
  • 8 DB Thrusters (25#)

Conditioning

8 Sets (each, IGYG)

  • 12 cal BikeErg
  • 10 DB Thrusters (35#)
  • 8 Burpee Box Jump Overs (20″)

The lower box and lighter weight was nice for a change and really let me hit the gas. Brandi went first. Each of our first rounds took about 1:50 and B settled in at about a 2:00 pace after that. I got a little faster for a few rounds and then turned it on for the last four, getting down to 1:34 for my final round. Took us 29:42 to finish. I really enjoy workouts like this where I can go-go-go and get a big rest.

Strength

Push Press

  • 5×45
  • 5×95
  • 5×135
  • 3x5x155

The bar felt heavy after 80 thrusters. Did these from the rack, which sucks.

Midline

2 Rounds

  • 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
  • 10s Rest
  • 30s OH Leg Lifts (12# DBs)
  • 10s Rest
  • 30s Jack Knife (12# DB)
  • 10s Rest
  • 30s V-sit Up and Over DB
    10s Rest

Did two rounds today instead of three since the other stuff took awhile. I got 17-13-16-30 both rounds.

Abs Are Still Sore

Yesterday I finally got back on the golf course after not being out in a month. Last night I was falling asleep on the loveseat and I slept through the night for the first time in like a year! Out in the garage at 4pm but taking it easy for a few days. My abs are still sore from the 110 GHD sit-ups.

Conditioning

15 Rounds

  • 1:00 SkiErg
  • 1:00 Rest

I went 244, 247, 250, 251, 251, 252, 251, 252, 252, 253, 252, 252, 252, 254, and 257 meters.

Midline

3 Rounds

  • 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
  • 10s Rest
  • 30s OH Leg Lifts (12# DBs)
  • 10s Rest
  • 30s Jack Knife (12# DB)
  • 10s Rest
  • 30s V-sit Up and Over DB
  • 10s Rest

This was from DLB, but she seemed to have removed the Instagram post. I went 21 each time on the tucks, 12-12-14 on the leg lifts, 15-15-16 on the jack knives, and 20-26-32 on the up and overs

Back is Starting to Feel Better

No golf yesterday because of my back. Gave me time to get some painting done, mow the lawn, and work on the Gympac squeezed in around work. Worked out at 4pm today. I’m moving around a lot better today and the dog bite is healing well.

Warm-up

  • 6:00 BikeErg (2,784m)
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks

Arms

3 Sets

  • 12 Zottman Curls (25# DBs)

3 Sets

  • 12 Barbell Curls (65#)

3 Sets

  • 12 Incline Hammer Curls (30# DBs)

3 Sets

  • 12 Tricep Push (Pull?) Downs (reverse grip, 50#)

Used the short spinny handled bar that came with the Gympac.

3 Sets

  • 12 Tricep Push Downs (rope, 50#)

3 Sets

  • 12 Combo Shoulder Raises (In and out, 15# DBs)

Held the dumbbell with the head pointing to the sky.

3 Sets

  • 10 Upright Rows (30-35-40# DBs)

Conditioning

15:00 AMRAP

  • 200m Run
  • 12 Push-up + knee tuck
  • 12 Seated Leg Tucks
  • 12 Hollow Rocks

Brandi had the idea to change our plan and do abs with running instead of a different workout i had planned. This really got me because I knew I had to push the runs. The nice thing is that I was able to, which historically is not me. I started out a little under two minutes per round and was slowing down. Then I got around the 7:00 mark and really wanted to get seven rounds and finish the run, so I had to make up some ground. Proud of myself for being able to pick up the pace even more on both the runs and the core work. Finished 7+204.