Ran some errands this morning and workout around 10.
Warm-ups
80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
Lunge Stretch
10 Bench Press (45#)
10 Tricep Pushdowns (38#)
Conditioning
6 Rounds (IGYG)
12/8 cal Standing BikeErg
10 Plyo Lunges
10 Squat Jumps
10 Reverse Lunges
We’re going to try getting back to doing a leg burner once a week and this definitely did the trick! B went first and it took us 16:55 to finish. I walk 3:00 on the TrueForm for 0.32 km to help flush out my legs some.
20:00 EMOM (alt)
10 Bench Press (95#)
12/8 cal SkiErg
15 Tricep Pushdowns (49#, spin bar)
50 Mountain Climbers
Going from the SkiErg to the push downs was a real burn, especially for 15 reps.
Got some breakfast and then worked on the outdoor gym, getting the bar mounted, so I had to get in a muscle-up!
Walked 18 holes on Monday morning. Got a nasty migraine yesterday that affected most of my day, so I didn’t get in a workout. Out in the garage at 4 today.
Warm-up
80′ Lateral Monster Walk
80′ Monster Walk
10 Front Squats (45#)
Legs
We decided to take some inspiration from DLB and go outside our comfort zone for something new.
4 Sets
12-10-8-6 Front Squats (95-105-115-125#)
20 Pulsing Goblet Squats (45# KB)
So much burn in this superset! I wore my belt for both movements.
4 Sets
10 Barbell Glute Bridge + 2 Banded Hip Abduction (75#)
Real nasty through rounds two and three. I had a lot of misses on the rope but I wanted to do the pull-ups unbroken, which I did. Finished at 8:11 in a pool of sweat.
Then we spent two hours putting up the two big posts! Won’t be long now!
Yesterday I walked 18 holes and could feel my back at the top of my backswing. It wasn’t feeling great the rest of the day. It was rough getting out of my chair last night and I could feel it throughout the night. So modifying movements today. Out in the garage at 4pm. I did some monster walks without the band.
Legs
10 DB Lunges (30# DBs)
10 Reverse DB Lunges (30#)
20 Reverse DB Lunges (30#)
30 Reverse DB Lunges (30#)
It was definitely more comfortable doing them reverse, as long as I braced my core properly when I stepped back with my left leg.
Midline
10/10 Bird Dogs
10 McGill Curl-up
5/5 Bird Dogs
5 McGill Curl-up
All with two second pause.
More Legs
3 Sets
40’ Tip Toe Farmer Carry (40# DBs)
12 Calf Raises (40# DBs)
Conditioning
7 Rounds (each, IGYG)
15/10 cal BikeErg
12 Pull-ups / 5 Strict C2B Pull-ups
I did the strict pull-ups so I wouldn’t put that stress on my back. Got faster each round on the bike and stuck to 3-2 every round of the chest to bars. We finished in 14:58.
On Saturday we spent about 2 hours hauling sand and then I mowed the lawn. That was enough for the day.
On Sunday morning I did more yard work, we had some plans, and we got out in the garage around 4:30 to start a workout. Neither of us were in to it and we decided to go for a walk instead, which was about 2.7 miles. Bodies just needed a break I think.
Yesterday I walked 18 holes on the golf course. In the evening I made 10 more trips carrying two 5-gallon buckets of sand to the dumpster, which was done in less than 30 minutes.
We really haven’t worked out since Friday! Up near my hip socket started feeling weird today around 3pm when I was sitting at my desk.
Warm-up
5:00 BikeErg (2,041m)
80′ Lateral Monster walks
80′ Monster walks
Strength
Push Press
10×45
5×95
3×125
3×145
3×165
2×165
I was supposed to be doing a 10:00 EMOM of 3 reps, but I only got through the first set and then on in the second set I had some shooting pain from that left leg. So after pouting a couple of minutes I sat down and worked my shoulders
6:00 EMOM
5 Seated Dumbbell Shoulder Press (50#)
Conditioning
27-21-15-9
cal BikeErg
Push-ups
Was supposed to be deadlifts with 225 (planned to scale back to 185), but I could feel my leg when I tried a couple reps with 95 pounds. So I decided to use the bike. Was able to go unbroken on the push-ups and finished in 5:01
Midline
4 Rounds
10 Hollow Rocks
10 V-ups
10 Tuck-ups
10s Hollow Hold
1:00 Rest
Been a long time since we’d done this one and it showed. Took me 6:43.
Back
3 Sets
12 High pulley underhand row (double handle, 93-82-82#)
12 Incline DB Row (35#)
3 Sets
12 Incline Straight Arm Pulldown (60#)
12 Incline Lat Pulldown (forward facing, 93#)
I’m going to sit here and hit my leg with the massage gun. I really hope this isn’t some new injury. Maybe some kind of pinched nerve from sitting all day.
Walked 18 holes yesterday and shot my best round of the year so far with a 78.
Warm-ups
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
5/5 Landmine Curtsy Lunges (45#)
5/5 Landmine Curtsy Lunges (80#)
5 DB RDLs (35# DBs)
5 Goblet Squats (45#)
5/5 Lateral Step-ups (20″, 25# DB)
10 Bench Press (45#)
5 Bench Press (85#)
Legs
3 Sets
8/8 Landmine Curtsy Lunges (115#)
10 DB RDL (50# DBs)
3 Sets
10 Goblet Squats (70# DB)
8/8 Lateral Step-ups (20″, 45# DB)
3 Sets
40’ Tip Toe Farmer Carry (35# DBs)
12 Calf Raises (35# DBs)
Conditioning
10 Rounds (each)
10 Bench Press (115/65#)
5 Strict Pull-ups (while partner is benching)
This was heavily inspired by a Mayhem Daily workout, which was partners doing 200 bench press with a penalty of 10 strict pull-ups for each break.
Brandi went first and we’d each take care of loading/unloading a 25# plate from one side of the bar with each switch. Made quick work of the transitions. I wore grips and moved them out of the way between movements. I wasn’t feeling great in warm-ups and even during the early rounds so I stuck to 2×5 on the bench with a very short rest. Then I did the last three rounds of bench unbroken. I did all singles on the pull-ups except for the final round because I was trying to get us under 15 minutes and did, finishing at 14:57. Really pleased with the way this workout turned out and we both enjoyed it.
Yesterday’s workout knocked us out. I got almost 9 hours of sleep last night. Starting to feel my outer pecs from the deep kip of the toes-to-bars I think.
Warm-up
80′ Lateral Monster Walk
80′ Monster Walk
10 Air Squats
Squat Clean
5×95
3×135
2×165
Strength
Shoulder Press
10×45
6×75
4×95
2×115
2×135
2×150
2×157.5
No idea how long we took, but the programming said to work up to a heavy double in 10 minutes.
Conditioning
4 Rounds
400m Run
7 Squat Cleans (175#)
This was programmed with 225 pounds, but I’m nowhere near that level. I belted up on my way in to the garage and left it on the back of the truck on the way down the driveway. My runs got progressive slower. I thought I did a good job of picking the bar back up pretty quick, especially in the last round, which took me about 30 seconds to do the cleans. Finished in 14:06, which went much better than I expected. I think I picked the right weight, because I could keep going, but the squats weren’t exactly easy for me.
Midline
20-20-10
V-ups
Plank Knee to Elbow
Reverse Crunch
Side Plank Pulse
Side Plank Pulse
alt V-up
Big Hollow Flutter Kick (single leg raises)
Oblique Heel Touch
Russian Twist
Lying Leg Lift (w/o hip raise)
Another big PR, by 22 seconds with a time of 9:03.
Sitting here almost three hours later, I’m whooped again! Bring on some golf tomorrow.
So much for yesterday’s workout being about recovery. When I got up out of the loveseat to head to bed last night my right shoulder was messed up! Felt better today after I got moving in the morning. Out in the garage a little after 4pm.
Warm-up
400m Run
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Landmine Curtsy Lunges (45#)
5 Dumbbell RDLs (35#)
10 Landmine Curtsy Lunges (70#)
5 Dumbbell RDLs (45#)
Legs
3 Sets
20 LM Curtsy Lunges (95#)
10 RDL (50# DBs)
3 Sets
10 Goblet Squats (62# KB)
10/10 Lateral Step-ups (20″, 40# DB)
Might as well call this shit cardio.
Conditioning
3 Rounds
40 cal BikeErg
30 T2B
20 Burpee Box Get Overs (24″, hands can touch)
5:00 Rest
I knew this was going to be rough. I averaged about 1,200 cal/hr on the bike every time. I went 12-8-4-4, 5×6, 10×3 for my toes-to-bars in the respective rounds and wouldn’t you know it, the smaller sets were the fastest because I took almost no rest between the sets. The burpee boxes seemed to never end. My round times were 6:08, 6:08, and 5:56.
On Thursday I walked 18 holes and was wore out from the windy and chilly day. Out in the garage at 4pm.
Warm-up
3:00 BikeErg (1,338m)\
80′ Lateral Monster Walks
80′ Lateral Monster Walks
10 Air Squats
5 High Hang Squat Cleans + 5 Hang Squat Cleans (45#)
Weightlifting
3 Position Cleans (High Hang Squat, Hang Squat, Squat) 2 Sets @ 70% 3 Sets at 75% Do not drop the bar during the complex
2×95#
1×135
1×155 (belted up)
1×175
2×185
3×195
Conditioning
12:00 AMRAP (2-4-6-8-10…)
Deadlifts (225/155#)
Double DB Shoulder to Overhead (50/35#)
Weighted V-ups (20# DB)
We haven’t had this weight on the bar for a deadlift in a long time. I wore a belt throughout. For the deadlifts I did 2-4-6, 2×4, 2×5, 3×4, 5-5-4, and 7. Was able to stay unbroken with the dumbbells, doing push jerks the whole way. Both movements went better than expected. Got through the 14s plus 7 deadlifts.
I was whooped last night! Out in the garage at 4pm.
Warm-up
2:00 SkiErg (404m)
80′ Lateral Monster Walks
80′ Monster Walks
10 Air Squats
Dead Hang / Shoulder Stretching
8 DB Thrusters (15#)
8 DB Thrusters (25#)
Conditioning
8 Sets (each, IGYG)
12 cal BikeErg
10 DB Thrusters (35#)
8 Burpee Box Jump Overs (20″)
The lower box and lighter weight was nice for a change and really let me hit the gas. Brandi went first. Each of our first rounds took about 1:50 and B settled in at about a 2:00 pace after that. I got a little faster for a few rounds and then turned it on for the last four, getting down to 1:34 for my final round. Took us 29:42 to finish. I really enjoy workouts like this where I can go-go-go and get a big rest.
Strength
Push Press
5×45
5×95
5×135
3x5x155
The bar felt heavy after 80 thrusters. Did these from the rack, which sucks.
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