A Clean Gym

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.

Warm-up

  • 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

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 10/10 Single Leg Step-ups w/ Knee Drive (18″)
    • 10 Sumo KB Deadlifts (35/53#)
    • 10 Russian KBS (35/53#)

4 Sets

  • Partner A: BikeErg
  • Partner B:
    • 6/6 Side Lunge + Reverse Lunge (12/15# DBs)
    • 15 Squat Jumps

3 Sets

  • Partner A: BikeErg
  • Partner B:
    • 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.

Midline

3 Sets

  • 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.

Feeling Normal

Didn’t sleep worth a shit, but was in bed early and don’t have the fatigue today.

Warm-up

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

Legs

3 Sets

  • 30s Standing BikeErg
  • 10/10 Side Step Lunge (15/12# DBs)
  • 10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

  • 4×15’ Plate Slide (35-3×25/25#)

Since it was wet and rainy outside we couldn’t do the side sled pull. We setup two mats and pushed a plate with the outside of our foot. Gonna feel this for days.

3 Sets

  • 10 Back Squat + Calf Raises (55#)
  • 10 Calf Raises (55#)
  • 12 alt Twisting High Jumps

3 Sets

  • 16 Goblet Side to Side in Low Position (15#)
  • 6/6 Single Leg High Jumps

Took us a total of 36:26.

Mobility

  • 2x 10/10 Banded High Press
  • 20 alt Seated Hip Opener Knee Taps
  • 2 Sets
    • 10 Prone PVC Pulldown Behind Neck
    • 10/10 Standing Knee Against PVC with Foot Raise

Damn Dental

Sunday got busy removing a toilet, tearing up flooring and a layer of sub-floor. I walked 18 holes on Monday, and yesterday I had dental surgery. Feeling good today though.

Warm-up

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

Legs

3 Sets

  • 30s Standing BikeErg
  • 10/10 Side Step Lunge (15/12# DBs)
  • 10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

  • 40m Side Step Sled Pull (115-115-135-135/80#)

Coming back up the driveway is so much more difficult, especially after going down it first.

3 Sets

  • 10 Back Squat + Calf Raises (55#)
  • 10 Calf Raises (55#)
  • 12 alt Twisting High Jumps / 6/6 Kneeling Fire Hydrant/Hurdlers

Jumping was moving my face and mouth too much, so I subbed in the hurdler movement.

3 Sets

  • 16 Goblet Side to Side in Low Position (15#)
  • 6/6 Single Leg High Jumps / Single Leg Step-ups with Knee Drive (18”)

I really liked those step-ups and think they may be better for explosiveness. Took us 37:27.

Mobility

  • 2x 10/10 Banded Press
  • 20 alt Seated Hip Opener Knee Taps
  • 2 Sets
    • 10 Prone PVC Pulldown Behind Neck
    • 10/10 Standing Knee Against PVC with Foot Raise
  • 2x 10/10 Banded Press

Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (25/15# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Even Faster

Walked 18 holes yesterday.

Warm-up

  • 80′ Monster Walks
  • 80′ Lateral Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/10#)

Took us 34:28, which is 2:18 faster than last week.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row (red CS band)
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Hip Openers

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 – 5/5/5/5 Single Leg Box Step Downs (14/10.5”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/8#)

Took us 36:45.

Midline & Mobility

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows
  • 10/10 One Leg Balance Reach & Row
  • 10 Superman
  • 10 alt Seated Hip Opener (Knee Taps)

Early on a Wednesday

I was planning to golf yesterday because of the rainout on Monday, but woke up to an emergency at work. So we went to the driving range in the evening for a long session.

Warm-up

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

Legs / Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

*B went 8/8 on the last two sets.

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/8#)

Good one. Took us 37:50.

Midline

3 Sets

  • 20 Sprinter Sit-ups
  • 20s Hollow Hold (modified)
  • 20 alt Side Crunches (holding bent knees up)
  • 20s Plank
  • ~1:00 Rest

My back wasn’t feeling great with some of the movements, so these were my modified versions.

Too Wet for Broad Jumps

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs
  • 80’ Lateral Monster Walks
  • 80’ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Legs

  • 3 Sets
    • 8/8 Half Deficit DB Squat (55# plate, 20# DBs)
    • 12 alt High Jump One Arm Reach
  • 3 Sets
    • 12 DB Step-ups (20”, 35# DBs)
    • 12 Duck Walk in place
  • 3 Sets
    • 8/8 Single Leg RDL (40# DB)
    • 12 Weighted Jumping Jacks (5# DBs)
    • 10 KB Sumo Squat (53#)
  • 3 Sets
    • 14 Side Step Lunges (20# DBs)
    • 10 Hamstring Curls w/ ball
    • 10 Squat Jumps

It had been raining most of the day, so after B almost slipped on the first set of broad jumps, we switched to squat jumps. Finished in 36:54.

Midline

3 Sets

  • 12 Elevated Glute Bridge (on step)
  • 10/10 Half-kneeling Cable Rotation (to side of lead leg, 21#)
  • 10/10 Side Plank Banded Rows (purple rehab band)
  • 12 Seated Oblique Twists (2s pause, 20# DB)

On Elbows

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Trunk Rotations

Legs

4 Sets

  • 14 Plyo Lunges (20# DBs)

3 Sets

  • 10 Back Squat + Calf Raise (35#)
  • 8/8 Front Foot Elevated Split Squats (0-5-5# DBs)
  • 30s BikeErg

4 Sets

  • 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

  • 8/8 Lateral Lunge (10# DBs)
  • 10 No Push-up Burpee to High Jump (touch ceiling)
  • 10 Good Mornings (35#)

We finished in 28:07.

Midline

3 Rounds (20s work / 10s rest)

  • DB OH with Leg Lift + Leg wide scissor at floor (15#)
  • Russian Twist (15#)
  • Jack Knife + Reach to V (15#)
  • Plank DB Pull throughs (15#)
  • Plank Bird Dogs

Today had twists to those last two movements, doing them on elbows, which was much harder.

Just the Legs

My triceps were getting sore a bit. Later workout for us today because I had a work meeting at our normal time.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Trunk Rotations

Legs

4 Sets

  • 14 Plyo Lunges (20# DBs)

3 Sets

  • 10 Back Squat + Calf Raise (35#)
  • 8/8 Front Foot Elevated Split Squats
  • 30s BikeErg

4 Sets

  • 10 Incline DB Front Squats (20# DBs, 2″)

3 Sets

  • 8/8 Lateral Lunge (10# DBs)
  • 10 No Push-up Burpee to High Jump (touch ceiling)
  • 10 Good Mornings (35#)

Really humid and sweaty today. Took us 28:15.