The heat index was over 100 today at workout time, so we decided to take it easy.
4 Rounds (15s transition between minutes)
30s Push-ups + 30s Superman 1:00 Curtsy Lunges 1:00 Jump Rope 30s Band Pull Aparts (blue) + 30s HS Hold 1:00 TrueForm Walk Midline
1 Round (30s work : 25s rest)
Plank Plank Shoulder Taps Plank Hip Dips Plank Arm Reaches Side Plank Side Plank Plank Push-ups Plank Rockers
Some allergies are kicking in high gear. Did some PVC stuff to warm-up.
45s Row 20 DB Floor Press (35#) 10 DB Shoulder Press (35#) 45s Row 20 DB Upright Rows (15#) 10 Push-ups 45s BikeErg 15 DB Bent Arm Side Raises (15#) 15 Chest Flys (laying on ground, 25#) 45s BikeErg 10 Bent over Shoulder Raise + Fly (10-15-10#) 16 DB Cross Body Front Raises (15#)
Took 26:20 to finish.
30s Plank 30s Rest 30s Plank Shoulder Taps 30s Rest 30s Plank Hip Dips 30s Rest 30s Plank Arm Reaches 30s Rest 30s Side Plank 30s Rest 30s Side Plank 30s Rest 30s Plank Push-ups 30s Rest 30s Plank Rockers 30s Rest
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.
80′ Lateral Monster Walk 80′ Monster Walk 10 Monster Squats 10 Monster Toe Touches Trunk Twists Leg Conditioning
16 Glute Bridges (w/ hip circle) 140m TrueForm Run
10/10 Lateral Step-downs (14”) 30 Plate A Jumps
5/5 Single Arm Front Squat (25#, 2” incline) 10 Box Jumps (20”)
6/6 Front Foot Elevated Double DB Lunge (40#) 250m Standing BikeErg
Took us 27:35 to finish.
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
Last night we did
Day 8 of the yoga series, which was a 32 minute “rest” session. Chest, Back, Shoulders
24 Teeter-totter DB Bench Press (45#)
12/12 Balance Board Plank Rows (40#)
24 alt Single Arm DB Fly (25#)
24 alt Seated Arnold Press (25#)
Some neat stuff. I really liked the different feel of the parallette push-ups.
5 Pull-ups 10 Goblet Squats (25# KB) 15 Box Jumps (24”) 10 Goblet Squats 5 Pull-ups 1:00 Rest
Ouch! Finished in 14:20 with round times of 2:07, 2:03, 2:03, 2:02, and 2:05. I wore grips and used a regular kip on all of my pull-ups.
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
Can you tell we’re really on to this guy’s workouts?