Tag: Monster Walk

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.

29 Flat

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 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 No Push-up Burpee to High Jump (touch ceiling)
  • 10 Good Mornings (35#)

We came up with another goodie. The high jumps were tough! We finished at 29:00.

Midline

3 Rounds (30s / 15s)

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

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