100+

The heat index was over 100 today at workout time, so we decided to take it easy.

Conditioning

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

A Lot of Plank

Some allergies are kicking in high gear. Did some PVC stuff to warm-up.

Conditioning

3 Rounds

  • 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.

Midline

2 Rounds

  • 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

Planking Bike

Warm-up

  • 20 PVC Passes
  • 10 DB Bench Press (25#)
  • 5 DB Bench Press (40#)

Back & Chest

4 Sets

  • MAX Strict Chin-ups (11-9-8-7)
  • 10 DB Bench Press (50#)

3 Sets

  • 10 Lat Pulldown (115#)
  • 15 Perfect Push-ups

3 Sets

  • 10 Standing Straight Arm Lat Pulldown (43-54-54#)
  • 10 DB Pullover (50#)

Conditioning

3 Rounds

  • 30s Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)

I was getting 275+ meters.

Plank All Day

My back is feeling a bit better each day.

Conditioning

4 Rounds

  • 20/14 Push-ups + Plank
  • 20 Walking Lunges + Bottom Squat Hold
  • 20 DB Push Press (25#) + OH Plate Hold (45#)
  • 30 Plate A Jumps + Glute Bridge Hold

One partner doing reps while the other holds and then switch. We alternated the leader each round. I started 10-10 on the push-ups but switched to 12-8 and those eights got tough! Took us 18:57.

Midline

2 Rounds

  • 30s V-ups
  • 15s Rest
  • 30s Table Top Kick + Cross Reach
  • 15s Rest
  • 30s Sit-up + 2 Russian Twists
  • 15s Rest
  • 30s Side Plank Jumps
  • 15s Rest
  • 30s Diamond Plank Runners
  • 15s Rest
  • 30s Downward Dog Cross Toe Touches
  • 15s Rest

I stumbled on this guy in the Instagram suggestions and B did a couple of his workouts this week. We definitely cut back on the time and rounds though. I was really sweaty from this and nice to try some new movements. It was a lot of time in a plank today!

Now it’s time for brunch and ice cream, then the big game tonight. GO DUKE!!

Two Days Off

My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.

Arms

3 Sets

  • 12 Seated DB Shoulders Press (20-20-25#)
  • 12 Seated Arnold Press (20-20-25#)
  • 12 Seated Side Laterals (8#)

3 Sets

  • 15 Double DB Curl (20#)
  • 15 Double DB Tricep Kickbacks (15#)

4 Sets

  • 10 Hammer Curls (25#)
  • 10 Tricep Pushdown (60-60-71-71#)

4 Sets

  • 8 Wide Grip Barbell Curl (55#)

Conditioning

Partner Workout

  • 100 KBS (53#) + Dead Hang
  • 80 Goblet Lunges (53#) + Bottom Squat Hold
  • 60 Pull-ups + One Arm KB OH Hold (53#)
  • 40 Goblet Squats (35#) + Goblet Squat Hold (35#)
  • 20 3-count V-ups + Plank

Saw this on Instagram and thought it looked fun. Brandi went first, which was a mistake because her grip was shot for the dead hangs and my grip is much better. We did 25s for the swings, 20s for the lunges, 9-9-6-6 for pull-ups, 10s for squats, and 5s for the V-ups. Took us 12:59.

Double Up Dumbbells

Warm-up

  • PVC Passes
  • Calf Raises
  • Trunk Twist
  • Tip Toe Walk

Conditioning

4 Rounds

  • 80 Jump Rope
  • 12 DB Curls (20#) + 12 Tricep Pushdowns (bar, 49#)
  • 30 Sprinter Sit-ups (Partner does 30s Plank)
  • 24 Walking Lunges
  • 12 DB Bench Press (50#) + 12 DB Push Press (35#)
  • 12/12 Side V-ups (Partner does 24 Plank Knee Taps)

Partner workout with B. For the jump rope and lunges we each went while the other rested. The dumbbell movements were paired up, so the partner rested until both movements were done. For the abs, each partner was working at the same time and then we switched. I started the first round and then we alternated who started every round after that. Took us 34:01.

Bump Up the Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations
  • 10 Back Squats (35#)
  • 5 Back Squats (55#)

Legs

3 Sets

  • 10 Back Squats (75#)
  • 20 Plyo Lunges

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Skaters

3 Sets

  • 12 alt Double DB Step-ups (20″, 40#)
  • 12 Froggers

I increased the weight on everything today.

Midline

3 Sets

  • 10 OH Lying Leg Raises (30# DB)
  • 10 Seated Leg Lifts over DB
  • 10 OH Sit-ups (30# DB)
  • 10 Plank Hip Dips
  • 1:00 Plank

Upper abs were already burning in the first set. Finished in 7:43.

Hold It v2

No workout yesterday since Dad offered to come down and help in the kitchen. He got my snow blower running and then we laid the new flooring. After taking the previous two days to remove the old flooring, I’m beat after three days of basically sitting and kneeling on the floor.

My triceps are really sore again, but this time from the bench and triceps work we did on Friday. My shoulders and chest feel it a bit as well.

Conditioning

4 Rounds

  • 15/10 cal BikeErg / Sandbag Hold (100/65#)
  • 8/8 Kroc Rows (53/35#) / OH Hold (45# plate)
  • 12 DB Step-ups (12/30# DBs, 20″) / Plank
  • 16 Single Arm DB Hang C&J (40/25#) / Straight Arm Lat Pulldown Hold (49/27#)

Almost the same as we did a couple of weeks ago. With B, one person holding while the other does their reps. I was on the bike first and then we switched that around for rounds 3-4. We finished in 29:08.

Gymnastics

3 Sets

  • 3 Handstand Kick-ups

Another Go at a TRAIN Chest Program

We took 3 days off for the holiday and my birthday.

Warm-up

  • 20 PVC Passes
  • Trunk Twist
  • 10×45
  • 10×75

We’re going to start the chest program again that we did late summer. We had good results and enjoyed it.

Chest

MAX Bench Press (100/50#)

I was getting pretty slow, so stopped at 50, which is the same number of reps I got before.

MAX Push-ups

Only 30 push-ups though, which is five fewer.

3 Sets

  • 12 Seated DB Shoulder Press (40#)

These felt ok.

50 DB Bench Press (50/25#)

I went 10-8-7, 5×5 to finish in 2:05, which is 21 seconds faster because I was smarter about my sets, compared to 15-10-10-8-7.

Conditioning

2 Rounds

  • 10 cal BikeErg
  • 10 Burpees
  • 10 Box Jumps (24”)
  • 10 DB Hang Power Cleans (40#)
  • 10 cal Row
  • 10 Burpees
  • 10 Box Jumps (24”)
  • 10 DB Hang Power Cleans (40#)

Good one! Took me 10:55.

Midline

4 Sets

  • 1:00 Plank
  • 50 Hollow Flutter Kicks
  • 10/10 KB Side Bends (62#)

The flutter kicks got to be a challenge. Wasn’t really for time, but took me 9:46.

Hold It

4 Rounds

  • 15/10 cal Row / Sandbag Hold (100/65#)
  • 20 DB Floor Press (40/20#) / OH Hold (45/35# plate)
  • 20/16 Box Jump (20″) / Plank
  • 16 Single Arm DB Hang C&J (40/20#) / Straight Arm Lat Pulldown Hold (37/27#)

One person doing the reps and the other holding, then swap places. B started on the rower, but for the 3rd and 4th rounds we swapped and I started with the movements. I did 20 box jumps to her 16 since we were using the same height. Good workout! Took us 28:55.