Up Five

Warm-up

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

Legs

3 Sets

  • 10 Narrow Stance Jumps (fingers touch ground)
  • 10 alt Goblet Reverse Lunges + Goblet Squat (35#)

3 Sets

  • 10/10 Single Leg Deadlifts (35# DB)
  • 20 Plyo Lunges

4 Sets

  • 8/8 Side Step-ups (20”, 45#)

3 Sets

  • 250 Row
  • 10/10 Bulgarian Split Squats

We were almost two minutes faster today, finishing in 34:39. I went up five pounds on each dumbbell today.

Midline

2 Rounds (30s / 15s)

  • Side Plank
  • Side Plank
  • In/Out around DB
  • Reverse Crunch
  • OH Sit-up (20# DB)

Hip Problems

My lift hip has been bothering me since Sunday. Maybe after the runs we did Saturday? Especially after I’ve been setting for awhile and then once I’m moving I don’t really notice it.

Warm-up

  • 3 alt Goblet Reverse Lunges + Goblet Squat (30#)
  • 3/3 Single Leg Deadlifts (30#)
  • 4/4 Side Step-ups (20″, 20#)
  • 3/3 Bulgarian Split Squats
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 10 Narrow Stance Jumps (fingers touch ground)
  • 10 alt Goblet Reverse Lunges + Goblet Squat (30#)

3 Sets

  • 10/10 Single Leg Deadlifts (30# DB)
  • 20/16 Plyo Lunges

4 Sets

  • 8/8 Side Step-ups (20”, 40#)

3 Sets

  • 250/200m Row
  • 10/10 Bulgarian Split Squats

Took us 36:35 and it was brutal.

Midline

2 Rounds (30s / 20s)

  • alt V-ups
  • Sit-up Bicycles
  • 2 Single Leg Lifts over DB + Pike-up
  • Side Plank Crunches
  • Side Plank Crunches

Hold Those Legs Up

Walked 18 holes yesterday.

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#)

Much more comfortable weather today for this. Took us 29:18.

Midline

3 Rounds

  • 20s Pike-ups over DB (feet open to closed)
  • 7s Rest
  • 20s In & Outs
  • 7s Rest
  • 20s Leg Lifts over DB (side to side)
  • 7s Rest

This was rough because it was so much holding your legs up in the air.

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

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

Fitting

On Sunday I mowed the lawn and worked a bunch of the trim. B wasn’t feeling well so we didn’t workout. Yesterday I had a club fitting with Titleist for new irons and wedges. I pretty much hit clubs for an hour straight. My low back and left side are feeling it.

Warm-up

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

Leg Conditioning

3 Sets

  • 16 Glute Bridges (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 (25#, 2” incline)
  • 10 Box Jumps (20”)

3 Sets

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

Took us 27:35 to finish.

Midline

2 Rounds

  • 30s OH Sit-up Twist (20# DB)
  • 15s Rest
  • 30s alt Plank Reaches
  • 15s Rest
  • 30s DB Tuck-ups (20#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest
  • 30s Side Plank T + Reach (8#)
  • 15s Rest

Stretch

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

Elevated

On Sunday we pulled trim and flooring for 4-5 hours and then went for a 2.5 mile walk. Yesterday was day 9 of the yoga series and only 22 minutes. Back in the garage today.

Warm-up

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

Leg Conditioning

3 Sets

  • 8/8 Single Leg Supported RDL (45# KB)
  • 140/120m TrueForm Run

3 Sets

  • 10/10 Lateral Step-downs (12”)
  • 30 Plate A Jumps

3 Sets

  • 6/6 Front Foot Elevated Double DB Lunge 35#)
  • 250/200m Standing BikeErg

3 Sets

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

Took us 28:34, with over a third of it being on that first section. It got real in section three. We both really liked the squats with the raised heels and felt like it took pressure off of our backs

Midline

4 Sets

  • 10/10 Hanging Oblique Knee Raises
  • 8/6 Parallette Shoot Throughs
  • 10/10 Side Bends (53# KB)
  • 15 Pike-ups

Not in shape for those shoot throughs. I was struggling in the second round and had to take several breaks in sets 3-4.

Hits Harder

Warm-up

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

Leg Conditioning

3 Sets

  • 140m TrueForm Run
  • 16 Glute Bridges

3 Sets

  • 16 Air Squats
  • 8 Broad Jumps

3 Sets

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

3 Sets

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

With it being around 65° it hit a bit harder today.

Stretching

  • 2:00/2:00 Pigeon Stretch
  • 2:00/2:00 Couch Stretch
  • 8/8 Full ROM Side Plank Dips

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