I had a golf meeting on Thursday so didn’t end up doing yoga. Yesterday I worked on the hallway flooring for nine hours and was whooped! Took a little more than two hours this morning to finish laying the floor. Got out in the garage and warmed up with the PVC pipe.
Chest, Back, and Shoulders
24 Teeter-totter DB Bench Press (50#)
12/12 Balance Board Plank Rows (40-45-45#)
24 alt Single Arm DB Fly (25-25-30#)
16 alt Kroc Row (50#)
15 Parallette Push-ups
24 alt Seated Arnold Press (25#)
3 Strict Pull-ups
6 HR Push-ups
10 Plyo Lunges
I started out with a set of three unbroken pull-ups but then did singles every other round and usually did two quick singles, turned around and did the third. The push-ups were slowing me down the most. Got through 12+1.
Finally some nice weather this weekend so we’re going to put screen doors on, put out some bird feeders, golf nine holes, and cook up steaks.
My parents came down Friday night and we needed a lazy day yesterday. Still sore from the workouts earlier in the week.
12 Seated DB Shoulders Press (20-20-25#)
12 Seated Arnold Press (20-20-25#)
12 Seated Side Laterals (8#)
15 Double DB Curl (20#)
15 Double DB Tricep Kickbacks (15#)
10 Hammer Curls (25#)
10 Tricep Pushdown (60-60-71-71#)
8 Wide Grip Barbell Curl (55#)
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.
Big surprise, thrusters and pull-ups for 22.3! You would think that after 10+ years of the Open they’ve give it a rest and come up with a new combination.
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
7 Thrusters (45#)
42 Double Unders
21 Thrusters (75#)
36 Double Unders
18 Thrusters (75#)
15 C2B Pull-ups
30 Double Unders
15 Thrusters (75#)
I sure as hell wasn’t going to do bar muscle-ups on our low bar like last year and I wasn’t going to the outside rig. So I put in toes-to-bars. Also not going to waste time switching the weight on the bar, so stuck to one weight and went light because we never really do thrusters due to our backs. I went 8-7-6 on the the pull-ups and then realized I haven’t done a double under in months! I missed many times in every round and my heart rate kept spiking. I went 8-7-6 on the first round of thrusters. Then 7-6-5 for both the T2B and second thrusters. Chest-to-bar pull-ups are my nemesis, so I did all kipping triples. Finished with unbroken thrusters at 11:49, taking a lot of too long breaks along the way. Was still wrecked after! Most importantly I made it out of the Open injury free this year without any stress.
12 In & Out DB Curls (20#)
12 DB French Press (45#)
Those French presses were hard after all of the thrusters.
I was really tired later in the evening, after processing wood for a bit. Today I’m feeling surprisingly good after those deadlifts. I can already feel my posterior chain though and I had still been sore from Wednesday’s workout.
3:00 Row (700m)
3:00 TrueForm Run (0.45 km)
20 Push Jerks (75#)
50 Mountain Climbers
100 Jump Rope
20 DB Floor Presses (40#)
20 Back Rack Lunges (75#)
Not used to tossing around weights so much, so had to get in some extra breathing at times. Finished in 23:32.
I’m really feeling my triceps from the first day of the chest program.
20 Plyo Lunges
120m TrueForm Run
40 Mountain Climbers
This was a lot harder than expected. I did everything unbroken, wore grips for pull-ups and was able to finish four full rounds plus through the mountain climbers. I couldn’t get myself to push the runs otherwise I might have been able to finish five rounds.