Were were both beat down on Sunday morning, so we went for a 2.43 mile walk in 44:49 and then played 18 holes riding in a cart in the afternoon. Yesterday I walked 18 holes. Heat index was at 100° when we started and 101° right after! I started with the movements today.
12 Single DB Shoulder Press (45#)
12 DB Lateral Raises (vert DBs, 8#)
12 Underhand Barbell Front Raise (26#)
12 Barbell Upright Rows (45#)
12 Arnold Press (25#)
6/6 Static Front Raise (vert DBs, 10#)
Took us 18:39 and accumulated 7,062 meters on the bike. Almost two minutes faster than last week.
DB 21s (20#)
15 Diamond Push-ups
12 Curl with Twist and Pushdown (20#)
12 Double DB Skull crushers (30#)
8/8 Static DB Curl (15#)
8 DB Curl (15#)
12 Tricep Pushdowns (60#)
Done nine seconds slower than last week but there was a lot more wiping off with the towel and drinking water today. Took 24:54 with 4,353 meters.
This was one of my most hated Open workouts. It seemed so simple on paper; 55 squats and 55 burpees. For whatever reason it destroyed me though and I got a very disappointing time of 9:44. I’ve been wanting to redo it for a long time. I found a nice rhythm with the burpees. When I jumped up out of the bottom I didn’t try to do too much and was ok with taking two short steps and then jumping over the bar. I think this really helped to pace me out. After the front squats didn’t feel very good yesterday I was worried. These squats felt great and I got faster and faster with them. At the end I busted ass through the final 10 burpees and finished in 7:50!!!! I’m so happy with that. I was surprised at how good I was feeling through the second half of the workout and even when I got done. Still not a great time compared to scores around the world but a huge improvement for me and I feel like I could push the pace more. I really didn’t know how hard to go early on because something like that can hit you out of nowhere (and did in 2018!).
Strength / Accessory
Warmed up bench press with 8×45, 8×95, and 8×125#.
8 Bench Press (155#)
8 DB Chest Fly (35#)
8 Bench Press (155#)
Being smart with choosing my weight today instead of going for it in the early sets. Wanted to be able to have something left for shoulder presses. That’s a decrease on the bench and in increase on the fly. Every time I got to the second bench it was a fight.
5 Shoulder Press (115-125-135#)
12 Lateral Raises (15# DBs)
Shoulders were tired!
20s Ski Erg Triceps
12 OH Cable Tricep Extensions (35#, rope)
This was so hard after the first set. We weren’t taking much more rest than letting the other person do their set.
12 Knee-ins (5# ankle weights)
12/12 Side Plank Bounces/Pulses
24 alt Weighted V-ups (5# ankle weights)
12/12 Partner Banded Rotations
Another great ab workout. Those ankle weights were a good purchase.