Tag: Plank

Partner Chipping

  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press (40#)
  • 80 Walking Lunge
  • 30 Strict Pull-up
  • 80 Russian KB Swing (53#)
  • 80 Seated DB Shoulder Press (30#)
  • 100 alt Side Crunch + Plank
  • 100 cal BikeErg (12/8)
  • 80 DB Floor Press
  • 80 Walking Lunge

We did 5×12/8 on the bike, 4×10 for floor press, lunges, wings, and shoulder presses. I think we went 3-3-3-2-2-2-2-3 pull-ups, and 20-20-10 with the crunches while the partner held a plank. It took 31-32:00 and then a neighbor interrupted. Was going to do the pull-ups and be done.

Tuesday Arms & Abs

Warm-up

  • 20 PVC Passes
  • Trunk Rotations
  • Shoulder Mobility

Arms

5 Sets

  • 8 Reverse Barbell Curl (35-45-50-50-50#)

5 Sets

  • 12 Close Grip Bench Press (45-95-115-130-145#)

3 Sets

  • 10 Incline Hammer Curl (25#)

3 Sets

  • 12 EZ Bar Skull Crushers (56-61-66#)

3 Sets

  • 12 Incline DB Curl (arms out, 15#)
  • 20 Reverse Tricep Pulldown (Bar, 49#)

3 Sets

  • 20 Cable Curl (43#)
  • 12 MB Push-up

Midline

4 Sets

  • 10 Partner Leg Lift + Throws

4 Rounds – Tabata

  • Plank Hip Dips
  • Plank
  • Side Jack Knife
  • Side Jack Knife

I was getting about 26 hip dips and 15 jack knives.

Leg Friday

Walked 18 holes yesterday. My abs have been sore from the leg throws and my calves are sore from the double unders.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Walking Lunges (35#)
  • 10 Walking Lunges (50#)

Legs

4 Sets

  • 12 Double DB Walking Lunges (60# DBs)
  • 12 Calf Raises (35# DBs)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

25:00 EMOM (alt)

  • 5/5 Single Arm DB Hang C&J (50#)
  • 11 Burpees
  • 12 cal BikeErg (40s)
  • 40s Plank
  • 14 alt Renegade Rows (50#)

After the third round B pushed the pace, so it turned in to speed burpees.

Lots of Legs

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 10 Walking Lunges
  • 10 Dumbbell Walking Lunges (35#)
  • 10 Sumo KB Deadlifts (53#)
  • 10 Dumbbell Walking Lunges (50#)

Legs

4 Sets

  • 10 Double DB Walking Lunges (60# DBs)
  • 10 Sumo KB Deadlifts (70#)

3 Sets

  • 15 Banded Hamstring Curls (red)
  • 20 Banded Frog Reverse Hypers

Conditioning

  • 700-400-200m Run
  • 35-20-10 Burpee Box Jump Overs (24”)

The 35 burpees seemed to last forever and then my run was so slow after that. I picked up the pace in the 20 and then flew through the 10. Finished in 15:04.

Midline

2 Rounds

  • 20 Leg Lifts
  • 30 Scissor Kicks
  • 1:00 Plank
  • 20 Reverse Crunches
  • 15 V-ups
  • 45s Side Plank
  • 45s Side Plank
  • 20 Russian Twists

This was good. Took me 9:50 with a quick run across the garage to grab a towel to put down on my mats after round one.

Poor Pull-ups

I could feel my back several times through the night and my upper body is pretty sore from the muscle-ups and chest work. After cleaning up water in the basement, got to work in the garage around 9:30.

Back

4 Sets

  • MAX Strict Pull-ups
  • 1:00 Rest

Did I mention my upper body is shot? Only got 6-3-6-5.

4 Sets

  • 10 Seated DB Bent Over Row (40#)
  • 1:00 Rest

3 Sets

  • 10 Lat Pulldowns (115#)
  • 30s Rest

3 Sets

  • 10 Ring Rows
  • 30s Rest

2 Sets

  • 10 Seated Cable Row (104#)
  • 10 Seated Cable Row (93#)
  • 10 Seated Cable Row (82#)
  • 90s Rest

Did these with the wide bar.

Conditioning

5 Rounds

  • 1:00 Sandbag Hold (100#)
  • 300m TrueForm Run
  • 1:00 Plank
  • 1,000m BikeErg

We kind of alternated on the machines while the other was doing the hold and would get some rest, though B was skipping a lot of the rest and getting on the next machine since she went first. Took us 35:25.

Plus a Hike

Packed day yesterday and stayed up late watching a Marvel series. Out in the garage around 11:30.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Twists
  • Seated DB Shoulder Press
    • 10×25
    • 6×35
    • 4×45
    • 3×50
    • 3×60

Strength

10:00 EMOM

  • 3 Seated DB Shoulder Press (60# DBs)

Conditioning

30:00 AMRAP – Partner

  • 128′ Sled Drag (25 + 80/55#, forward)
  • 15/10 DB Push-ups
  • 12 Single Arm DB Hang C&J (40/30#)
  • 20 Reverse Lunge
  • 10 Burpees

I go, you go with Brandi. Took us about 31 minutes, but my phone overheated so the timer kind of messed up.

Midline

3 Rounds

  • 30s Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Side Plank
  • 10s Rest
  • 30s Dragon Flags (3)
  • 10s Rest
  • 30s Windshield Wipers (15)
  • 10s Rest

We were going to do four rounds, but I messed up setting the timer. Oh well, that was hard enough.

We headed over to Midland City Forest after 4pm and went for a 2.95 mile hike, which took just over 57 minutes.

Chill Memorial Day

It’s so nice not having to worry about doing Murph today! Out in the garage around 10:30.

Conditioning

30:00 EMOM (alt, 40s work)

  • Jump Rope
  • H2H KBS (53#)
  • Plank
  • Side to Side Step Overs (14″)
  • OH Barbell Hold (45#)

Midline

3 Rounds (30s work, 10s rest)

  • Feel Elevated Mountain Climbers (14″)
  • Weighted V-sit Crunch (20#)
  • Oblique Heel Touches
  • Weighted Hollow Flutter Kicks (20#)

I think I went 30-25-30 for mountain climbers, 16-13-14 for crunches, 50-49-50 for the heel touches, and 70-70-60 for flutter kicks.

Arms

3 Sets
16 In-Out Curls (20# DBs)
16 Tricep Pushdowns (bar, 60#)

Got the lawn cut and heading out to play 9 holes of golf.

Starting to Squat Some Weight

Yesterday was cold and rainy, so no golf again. My upper body was sore from the dumbbell thruster and muscle-up workout. Didn’t seem to feel much of anything from the second dose of the vaccine, which was good. Sure was nice to have a rest day and I didn’t work on my living room project much either. My chest is pretty sore from the other day.

Warm-up

  • 3:00 BikeErg (1,523m)
  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • DB Shoulder Press
    • 10×15
    • 5×30
    • 5×40

Weightlifting

Squat Clean + Hang Squat Clean

  • 5×45#
  • 3×95
  • 2×135
  • 155
  • 175
  • 185
  • 195
  • 205
  • 210
  • 215
  • 220

I belted up starting with the 175. Felt pretty good overall. The program called for two sets at 80% and three sets at 85%, but I wanted to work my way through smaller jumps.

Conditioning

Partner

  • 800/550m Row
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Ski
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Squats (50/35#)
  • 1,600/1,100m BikeErg
  • 40 Double DB Shoulder to Overhead (50/35#)
  • 800/550m Ski
  • 40 Double DB Deadlifts (50/35#)
  • 800/550m Row

So I did 400 on the SkiErg or Rower, 800 on the BikeErg, or 2×10 with the dumbbells and rested while B did her share of the work. We finished in 23:55.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 alt DB Side Crunches (25#)

No work on my project tonight or tomorrow either. Stepping up the extra five pounds for those side crunches made a difference.

Three Position Squat Cleans

Last night both B and I were wrecked from that session!

Warm-up

  • 5:00 BikeErg (2,506m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 5 High Hang Muscle Clean (45#)
  • 10 Front Squats (45#)
  • High Hang Squat Clean + Hang Squat Clean + Squat Clean
    • 2 @ 95
    • 1 @ 135
    • 1 @ 155
    • 1 @ 175

Weightlifting

High Hang Squat Clean + Hang Squat Clean + Squat Clean

  • 2 @ 75%
  • 3 @ 80%
  • 2:00 Rests

My biggest recent clean was a 260 pound power clean at the end of February. Since I haven’t been squatting, I scaled back a little bit to 185-185-195-195-205. Started wearing a belt with 155 during the warm-ups. The working sets were a struggle; these legs don’t remember how to squat! I sure was glad I decided not to front squat yesterday.

Conditioning

6 Sets

  • 2:00 AMRAP
    • 20 cal BikeErg
    • MAX Distance Farmer Carry (60# DBs)
  • 1:00 Rest

Was written using 100s but I didn’t feel like loading up my handles, especially with it being cold outside so there was a lot of turning around in the garage. This was a different type of workout. I kept getting faster on the bike. I started losing my grip in the last three sets at around my 10th time across the garage, which is about 20 feet. I went 12-13-14-14-14-15 times the 20 feet.

Midline

E4M – 4 Rounds

  • 50s Sandbag Bear Hug Hold (100#)
  • 20 DB Pull Throughs (60#)
  • 50s Plank
  • 30 DB Side Crunches (20#)