Tag: Pallof Press

Was Killin’ It

Had been planning to go class yesterday, but was a bit tired during the day so made the call early to make it a rest day. Went to 10am today.

Warm-up

  • 3×15 RH (140#)
  • 2 Sets
    • 5 Inch Worms
    • High kNees
    • 10 Air Squats
    • 10 HR Push-ups

Strength – 4 Sets

  • 10/10 single arm single leg RDL (62#)
  • 5/5 OH walking lunges (62#)

Did my own version since it was programmed to de RDLs and lunges.

Conditioning

“Wall Ball Kalsu”

  • EMOM Buy-in: 5 Burpees
  • Accumulate 100 Wall Balls (20#, 10′)

I made the call today that we were starting with burpees like it should be. I got 24-20-19 and then on the 15th rep of the 4th set I felt something and on #16 I got a minor back tweak. Clock was at 3:49 through 79 reps when I finished. I was killing it! Would have gotten a few more reps there and then could have finished in the next minute. I’ve done 4:50 in the version that doesn’t do the 5 burpees during that initial minute, so this would have been a nice improvement.

So I skipped out on the medicine ball sit-ups they did and figured I might as well get in my Push Only work for the weekend.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 4x3x230

Felt easy!!

Seated Shoulder Press

  • 10×45#
  • 10×75
  • 6×95
  • 3×115
  • 3×125
  • 3×135
  • 2x3x145

Subbed these instead of push press due to my back. Different.

Accessory

bench-on-boxes

  • 3×24 Seated alt DB Shoulder Press (40#)
  • 3×15/15 Pallof Press (red band)
  • 3×12 DB Side Raises (15#)
  • 3×12 DB Front Raises (15#)
  • 3 Sets
    • 20 Shoulder Ts (prone on elevated bench hanging over the edge, 5#)
    • 3x30s Overhead Opener

I’m so used to having the combination of side raises and then bent-over side raises I didn’t realize there were front raises. There were supposed to be first, but I was already 2 sets through the side raises when I realized the program difference. I decided to superset in the overhead openers from the Performance Plus program.

Performance Plus

  • Handstand Shifts (video)
    • 2×2
    • 3×8 Scaled with feet on plate stack
  • 3 Sets
    • 1:00 HS Hold (facing)
    • 1:00 Rest

😂 I tried doing the sponge shifts up on the wall but wow! I was using the eraser from the whiteboard. After 2 attempts I went for scaled, which was no walk in the park either. Instead of doing 3 max sets of handstand hold I did the intervals since I’d already worked my shoulders so much. Barely made it through the last 2 sets.

Better by 19

I posted an update on my personal blog about my back issues.

Out in the garage this afternoon.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 4x3x225

Push Press

  • 10×45#
  • 6×95
  • 3×135
  • 3×155
  • 3x3x175

Both pressing movements felt heavy.

Accessory

  • 3×15/15 Pallof Press (red band, 2s pause)
  • 3×15 DB Side Raises (10#)
  • 3×15 DB Bent-over Side Raises (10#)

I tried to point my thumbs up towards the ceiling for both types of side raises. Interesting angle.

Midline

  • 100 Sit-ups

Flew through in 2:39, which is a 19 second PR! I was using my AbMat pad, but can’t imagine it would make that much of a difference. I’ve had trouble setting just a few second PR on this over the years, so not sure where this came from.

Conditioning

  • 10:00 Airdyne

The plan was to do an aerobic 20 minutes, but after doing 75-76 RPMs for 7:00 I picked it up to see if I could get close to my 300 FY score of 358.  Maybe if I had started a minute earlier. Pretty close at 338 calories (3.99 miles).

 

All done in 65 minutes.

Performance Plus

I’ll get this in tonight…

  • Lat Foam Roller – 30 seconds each side (video)
  • Overhead Opener – 2×30 seconds (video)
  • 3 MAX effort sets of Wall-Walks with 1:00 rest (video)

Holy shit those slow wall walks were hard! I did 3×3 and took about 25 seconds for each rep.

Fresh Moves

My morning was infinitely better today. I got out of bed and got dressed mostly normal. Went to the gym at noon to watch the final Open workouts and do my own thing on the side.

Warm-up

Five minutes on the Airdyne to loosen up the back more.

Bench Press

  • 10×45#
  • 10×95
  • 6×135
  • 3×165
  • 3×195
  • 3×215
  • 3x3x225

Accessory

  • 3×15 Pallof Press (15 reps facing each way, 2s hold at extension, red band)
  • 3×15 DB Side Raises (10#, thumbs up)

The Pallofs are interesting. I had to fight the twisting on my back a little more than probably is normal. Have never done either of these movements.

  • 50 HR Push-ups

Could probably classify these push-ups as conditioning as well and they allowed me to get a little core work. Set a PR by 12 seconds with a time of 1:40!

Conditioning

“Airdyne Hell”
10 Rounds

  • 15s Sprint
  • 1:45 Rest

Never easy but wasn’t as bad as I remember from previous attempts. I got through 252 calories. The last time I did this with Bryan, and the only calories number I have for the AD2, we combined for 512 so I was pretty much on the same pace unless I was doing a lot more calories than he was. No idea. Overall felt pretty good.

I did a few air squats here and there throughout the time in the gym and then I did some bottom squat hold against the wall while the workouts were finishing up.