Just Abs

Midline

4 Sets

  • 20/20 Banded Butter Churners (red CS)
  • 10/10 Pallof Raises (red CS)
  • 10/10 Elevated Side Plank Elbow to Knee (8″)
  • 10/10 Half-kneeling Rotation with Press (20# KB)

We went and played pickleball, trimmed some bushes, and mowed the lawn. Going to ride on the course for twilight tonight and hopefully get in a lot of holes.

Before 9

Later workout today, after 1.

Conditioning

Partner Chipper (run together)

  • 700m Run
  • 80 Static Incline Bench Press (40/20#)
  • 80 Split Leg KB Deadlift (53/30#)
  • 40 Side Ball Slams (20/10# MB)
  • 40 Incline Back Fly + Row (20/12#)
  • 60 Burpee Step-ups (20”)
  • 40 Incline Back Fly + Row
  • 40 Side Ball Slams
  • 80 Split Leg KB Deadlift
  • 80 Static Incline Bench Press
  • 700m Run

We added the back movements this week and did step burpees and step-ups. Finished in 33:01.

Midline

3 Sets

  • 10/10 Pallof Raises (blue/red CS band)
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations (blue/red CS band)

Heading to golf 9 holes and then I need to mow the lawn, which I wish I had thought of this morning.

Sunday Chippin’

Yesterday we rode 9 holes in a golf cart and had a pretty lazy day after that.

Warm-up

  • 5/5 Static Incline Bench Press (15#)
  • 5/5 Static Incline Bench Press (25#)
  • 5/5 Split Leg KB Deadlift (35#)
  • 4 Side Ball Slams (10#)
  • 4 Side Ball Slams (15#)

Conditioning

Partner Chipper (run together)

  • 700m Run
  • 80 Static Incline Bench Press (35/15# DBs)
  • 80 Split Leg KB Deadlift (53/2×20-2×30# KB)
  • 40 Side Ball Slams (20/10#)
  • 60 Burpee Box Jumps (20″)
  • 40 Side Ball Slams
  • 80 Split Leg KB Deadlift
  • 80 Static Incline Bench Press
  • 700m Run

We both could go heavier on the bench press. Took us 28:36.

Midline / Mobility

3 Sets

  • 10/10 Pallof Raises
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations

I used the blue band from Crossover Symmetry and B used red.

Pallof Series

Chest & Shoulders

3 Sets

  • 12 Bench Press (135#)
  • 12 HR Push-ups

3 Sets

  • 10/10 Static Incline DB Bench Press (35#)
  • 10/10 Static DB Lateral Raise (8#)
  • 10 Double DB Lateral Raise

3 Sets

  • 10 Parallete Push-ups w/ Feet on Bench
  • Banded Fly (green)
  • Seated Cuban Press (55-45-35#)

Midline Conditioning

4 Rounds

  • 230m Run
  • 12/12 Banded Rotations
  • 12/12 Pallof Raises
  • 12/12 Pallof Presses
  • 12/12 Pallof Circles

I used purple tubing. That was a lot of reps!

Raising Pallof

We were exhausted last night after a long day traveling and watching golf, but it was a blast.

Back Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Those wall slides are no joke, especially reaching up for me.

Back

  • 4×8 Pendlay Row (underhand, 85#)
  • 3×12 DB Pullover (45#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

4 Rounds

  • 150m Run
  • 20 alt Side Crunches
  • 10 Candlesticks (hold rig)
  • 10 Plank Pikes
  • 10/10 Pallof Raises (purple tubing)

The raises are a new one and challenge a lot of different areas