The forecast showed rain all day, so I didn’t golf, but they were wrong for the second day in a row. Maybe a good thing I didn’t golf though, because my back bothered me throughout the day. We did get some rain today though, which made it extra humid working out in the garage again.
4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)
10 Seated Bent Over Single Arm + Single Arm + Double Row (25# DBs)
10 DB Bench Press + Fly (25# DBs)
20 Dead Bugs (5# Bs)
10 2x Renegade Row + DB Push-up (25# DBs)
15 Kneeling KB Hammer Curl (35#)
10 alt DB Shoulder Press (Sitting back on feet, 25# DBs)
15 Diamond Push-ups
5/5 Side Crunch + DB Cross Reach to Raised Toe (10#)
15 OH Crunches (10#, feet up)
Then we did about 15 minutes of banded golf mobility work, making use of the Crossover Symmetry bands.
I had to mod the last two movements because the ball is too big and awkward to rotate with in that position. There was no way I was holding that ball between my feet either so I just crunched with it the entire set.
Spent five nights in San Juan, Puerto Rico. We didn’t workout at all but did over 8.5 miles of walking each of the first two full days there! Today was our first workout in a week and I can’t remember the last time I took a full week off! Out in the garage just before 1pm. Warmed up with 20 PVC passes.
Plate OH Hold (45/25#)
10->1 Plate Curl (45/25#)
10->1 Plate OH Tricep Extension (45/25#)
This one came from Scott Panchik. One partner is doing the couplet while the other holds their plate overhead; you never put the plate down! Took us 5:08 to get through and my arms and shoulders were on fire!
20 Russian KBS (45#)
20 Reverse Lunges
Wanted to just coast through something today. I did the first two rounds in 7:31 and then when I went for the third round of burpees I was feeling good so picked up the pace to finish in 14:09.
Partner with B, each doing a round at a time. My right calf blew out after about 15 dubs in round 8 and I went to the ground. So I did 10 burpees to finish out the last two rounds. B was cruising and doing about 42 singles on the jump rope. We finished in 11:41.