SHOULDAAA BURN

I mowed the lawn on Saturday and helped a friend concrete in the base for a basketball hoop in the morning. Then we walked 9 holes of golf and got hame for a workout.

Shoulders

3 Sets

  • 14 alt Lateral Raise + Hold (8#)
  • 14 Arnold Press (20#)
  • 14 DB Upright Rows (20#)
  • 14 Complex DB Press (40#)
  • 14 alt DB Shoulder Press + Hold (25#)
  • 14 Around the Worlds (8#)

Sure was a burn with so many movements back-to-back.

Midline

2 Rounds

  • 26 Swimmer Crunches
  • 26 Crunches
  • 26 Leg Lifts
  • 26 Single Leg Lifts
  • 26 Plank Hip Dips

Been Slacking & Busy

On Saturday we got exhausted after walking 9 holes of golf Then on Sunday I drove to meet my brother to golf 18 (in a cart) and we ended up going for a 2 mile walk in the evening after I got home. Yesterday I walked 18 holes.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Leg Conditioning

3 Rounds

  • 20/16 Plyo Lunges
  • 200/170m TrueForm Run
  • 10 Incline DB Squats (2”, 35# DBs)

4 Rounds

  • 14 Double DB Step-ups (20″, 45#)

3 Rounds

  • 12 DB Walking Lunges (45#)
  • 20 Side Skaters
  • 12 Sumo KB Deadlifts (70#)

Took us 30:10.

Midline

2 Sets

  • 30s Leg Lift + Tuck-up
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Russian Twist
  • 10s Rest
  • 30s Leg Lift + Toe Tap
  • 10s Rest

Heavy Middle

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Rounds

  • 20/16 Plyo Lunges
  • 200/170m TrueForm Run
  • 10 Incline Squats (2”, 30# DBs)

4 Rounds

  • 14 Double DB Step-ups (20″, 40#)

3 Rounds

  • 12 DB Walking Lunges (40#)
  • 20 Side Skaters
  • 12 Sumo KB Deadlifts (70#)

Good triplet to get loosened up more, we both liked doing the heavy movement in the middle, and then movements we could move through at the end. Took us 29:08.

Midline

2 Sets

  • 30s Leg Lift + Tuck-up
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Russian Twist
  • 10s Rest
  • 30s Leg Lift + Toe Tap
  • 10s Rest

That was rough!

Stretching

  • 2:00/2:00 Pigeon
  • 2:00/2:00 Couch

Trim & Transitions

Worked on a bunch of trim and transitions for the hallway flooring today. Almost done.

Conditioning

4 Rounds – Partner

  • 10/8 Burpee Box Get Over (42”)
  • 12 Single DB OH Lunge (35#)
  • 10 Plank Jump Push-up
  • 20 Russian KBS (53#)
  • 15/11 cal Row

We each did the movement and then got a bit of rest before the next movement. B was messing up her count on the get overs and probably did nine a couple of rounds. Took us 29:23.

Midline

2 Rounds (30/15s)

  • Side Plank Hip Dip + T Reach (8#)
  • Side Plank Hip Dip + T Reach (8#)
  • Leg Lift + Side Crunch
  • Plank Twisting Knee to Elbow (on MB)
  • Single Side Bicycle
  • Single Side Bicycle

These were some new combos and split moves.

After Florida

We left early Thursday morning for Florida and got back yesterday. Did play 18 holes in a cart on Saturday evening.

Conditioning

  • 15:00 TrueForm Run (2.2 km)
  • 15:00 Row (3,492 m)

Midline

3 Rounds

  • 30s Laying Knee Raise + Crunch
  • 15s Rest
  • 30s Crunched Leg Lifts
  • 15s Rest
  • 30s Pike-ups
  • 15s Rest
  • 30s alt Toe Reaches (legs stay up)
  • 15s Rest

Drop Sets

Arms

3 sets

  • 10 DB Curls (20#)
  • 8 DB Curls (15#)
  • 6 DB Curls (12#)

3 Sets

  • 10 Tricep Pushdowns (bar, 60#)
  • 8 Tricep Pushdowns (49#)
  • 6 Tricep Pushdowns (38#)

Conditioning

5 Rounds

  • 20 Reverse Lunges
  • 15 HR Push-ups
  • 160′ Farmer Carry (50# DBs)
  • 500m Row

It was sort of a partner workout, sort of solo. Brandi started on the rower and I did the three different movements before we switched. I was getting 500 meters each round, having to go faster and faster to get it. Then B went TURBO in the 5th round and finished at 22:48. I kept going to get my 500 and ended at 23:05.

Midline

2 Rounds

  • 30s Tilted Leg Lift w/ Twist
  • 15s Rest
  • 30s Leg Lift w/ Reach (35# DB stays OH)
  • 15s Rest
  • 30s Leg Lift Twists (legs stay up)
  • 15s Rest
  • 30s Tuck-ups
  • 15s Rest

Up to Eleven

Conditioning

  • 11:00 BikeErg (4,796m)
  • 11:00 Row (2,400m)
  • 11:00 TrueForm Walk (1.18 km)
  • 11:00 BikeErg (4,809m)
  • 11:00 TrueForm Walk (1.26 km)

Midline

2 Rounds

  • 30s 2 Single Leg Lifts + 2 Side Crunches (legs stay raised)
  • 10s Rest
  • 30s Plank band pull + Side Plank band pull with knee raise
  • 10s Rest
  • 30s Plank band pull + Side Plank band pull with knee raise
  • 10s Rest
  • 30s Side Jack Knife
  • 10s Rest
  • 30s Side Jack Knife
  • 10s Rest
  • 30s Leg Raise Twist (legs stay up)
  • 10s Rest

Another modded workout from this guy…

Not Quite 22.3

Big surprise, thrusters and pull-ups for 22.3! You would think that after 10+ years of the Open they’ve give it a rest and come up with a new combination.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists
  • Dead Hang
  • 7 Thrusters (45#)

Conditioning

  • 21 Pull-ups
  • 42 Double Unders
  • 21 Thrusters (75#)
  • 18 T2B
  • 36 Double Unders
  • 18 Thrusters (75#)
  • 15 C2B Pull-ups
  • 30 Double Unders
  • 15 Thrusters (75#)

I sure as hell wasn’t going to do bar muscle-ups on our low bar like last year and I wasn’t going to the outside rig. So I put in toes-to-bars. Also not going to waste time switching the weight on the bar, so stuck to one weight and went light because we never really do thrusters due to our backs. I went 8-7-6 on the the pull-ups and then realized I haven’t done a double under in months! I missed many times in every round and my heart rate kept spiking. I went 8-7-6 on the first round of thrusters. Then 7-6-5 for both the T2B and second thrusters. Chest-to-bar pull-ups are my nemesis, so I did all kipping triples. Finished with unbroken thrusters at 11:49, taking a lot of too long breaks along the way. Was still wrecked after! Most importantly I made it out of the Open injury free this year without any stress.

Arms

3 Sets

  • 12 In & Out DB Curls (20#)
  • 12 DB French Press (45#)

Those French presses were hard after all of the thrusters.

3 Sets

  • 8/8 Static DB Curls (20#)
  • 12 Tricep Pulldowns (rope, 49#)

Midline

2 Rounds (50s : 10s)

  • 17 Leg Lifts
  • 64 Bicycles
  • 34 Single Leg Lifts
  • 32 alt V-ups 

Run ’em

I warmed up with about 30 PVC pass through.

Back

4 Sets

  • 12 Banded Strict Pull-ups (red + blue)
  • 90s Rest

3 Sets

  • 10 Lat Pulldown (104#)
  • 10 Seated Bent Over Back Fly (30# DBs)

3 Sets

  • 8/8 Seated Single Arm Row (60#)
  • 8 Seated Rows (115#)

Conditioning

6 Sets – E90S

  • 30s TrueForm Run

My distances were 0.12, 3×0.13, 2×0.14 km.

Midline

3 Sets

  • 10 Leg Lifts (5# ankle weights)
  • 20 Bicycles (5# ankle weights)
  • 10/10 KB Side Bends (73# KB)

Day of IBEX

My glutes are really sore from yesterday, which must have been the Bulgarian split squats. It was really cold in the garage so we tried to get warmed up with the workout first.

Conditioning

4 Rounds

  • 50 Jump Rope
  • 30 DB Floor Presses (25# DBs)
  • 25 Hang DB Cleans (25# DBs)
  • 20 Lunges
  • 10 Burpees to Plate (45# comp)

We modified (due to B’s back) an IBEX piece here. I split the floor presses in half each round and went unbroken on the other movements. Finished in 14:38.

Biceps

3 Sets

  • 20 Barbell Curls (35#)
  • 30 alt DB Curls (15#)
  • 40 Banded PVC Curls (red)
  • 90s Rest

Another IBEX workout, though we didn’t do a 4th round.

Midline

3 Rounds

  • 15 Leg Lifts
  • 15 DB OH Crunches (50#)
  • 15 Pike-ups

Might as well make it 3/3 with some core work from IBEX as well.