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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

Legs on the Drive

It was warm enough to pull a bunch of things outside and workout mostly on the driveway.

Warm-up

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

Leg Conditioning

3 Sets

  • 16 Glute Bridges + Open/Close Knees (w/ hip circle)
  • 140m TrueForm Run

3 Sets

  • 10/10 Lateral Step-downs (14”)
  • 30 Plate A Jumps

3 Sets

  • 5/5 Single Arm Front Squat (40#, 2” incline)
  • 10 Box Jumps (20”)

3 Sets

  • 6/6 Front Foot Elevated Double DB Lunge (40#)
  • 250m Standing BikeErg

Took us 28:36 today.

Midline

2 Rounds – Partner MB Passes

  • 10 Piked Pass
  • 10 OH Sit-up + Pass
  • 10/10 Russian Twist Passes
  • 10 Hollow Throw Ups

I used the 20 pound medicine ball, except switched to the 10 pounder in round two for both sides of the Russian twist passes because it was bothering my back.

Stretch

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

Double Yoga on Monday

On Monday we did day 6 and day 7 from the yoga series and they were about 23 minutes each. Day 6 was a really good core burner.

Warm-up

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

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 16 Glute Bridges

I scaled back from the 12 DB RDLs.

3 Sets

  • 16 Air Squats
  • 8 Broad Jumps

Scaled here as well instead of 8 back squats.

3 Sets

  • 250/200m Standing BikeErg
  • 14 DB Step-ups (20″, 40# DBs)

Dropped to lower dumbbells this time

3 Sets

  • 10 Duck Walk in Place (12# weight vest)
  • 20 Curtsy Lunges (12# weight vest)

Wearing the weight vest was a nice change and still manageable. Trying to be careful with may back, especially with flights this week. Took us 32:24.

Midline

2 Rounds

  • 30s Leg Lifts over MB
  • 15s Rest
  • 30s MB Plank Mountain Climbers
  • 15s Rest
  • 30s Russian Twists (20#)
  • 15s Rest
  • 30s MB Plank Knee to Elbow (cross body)
  • 15s Rest
  • 30s Sit-up + MB Sit-up (20#)
  • 15s Rest