Tag: Pull-up

Steppin’ Three Ways

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14/18″)
  • Partner B:
    • 4/5 Strict Pull-ups
    • 20 alt Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

3 Sets

  • Partner A: Backwards Step-ups (14/18″)
  • Partner B: 
    • 12 Lat Pulldown (60/104#)
    • 12 Pendlay Row (55/75#)
    • 12 Waiter Curls (10/15# DBs)

3 Sets

  • Partner A: Side Step Over (14/18″)
  • Partner B: 
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

That was a lot of step-ups, so 18 inches was plenty high enough! I went 26-28-32, 30-32-34, and 34-32-30 if I’m remembering right. We finished in 28:47.

Back to Back Golf

I walked 18 on Wednesday and 9 yesterday, so didn’t have time for any workouts.

Warm-up

2 Sets

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

Back, Arms, & Conditioning

3 Sets

  • TrueForm Run
  • 6/4 Strict Pull-ups
  • 20 alt Incline DB Bench Press (45/20#)
  • 10 Tricep Pushdowns (60/38#)

3 Sets

  • Row
  • 20 alt Incline DB Row (25/20#)
  • 20 alt Inclide DB Chest Fly (25/12#)
  • 10 DB Curls (25/15#)

3 Sets

  • TrueForm Run
  • 10 Straight Arm Pulldowns (60/38#)
  • 10-15 Diamond Push-ups
  • 10 Hammer Curls (25/20#)

Brandi was on the machines first and I repped out first. Was able to bump up to 25# on everything I had used 20# for before. I went 6-5-4 on each round of push-ups. Took us 29:52.

We did about 10 minutes of hip mobility.

Feeling Weird

Feeling a little weird today. Hope I didn’t catch something on the trip home.

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up (10s hold)
  • 10/10/10/10 Banded Leg Swings

Conditioning

8 Rounds

  • 5/4 Pull-ups
  • 4 Twisting Broad Jumps
  • 5/5 KB Side Swings (20/15#)
  • 5 Hang Cleans (65#) / DB Squat Cleans
  • 12 Push Jerks (65#) / 4 Devil Press (12#)
  • 30s Rest

My back still isn’t awesome after sitting in meeting rooms for a week and flying home, so I swapped out the Devil presses. I think I started my final round early. maybe mistook a 12:08 for 12:00? Finished in 13:46.

Not quite right, so I didn’t continue with the midline and mobility work.

Keep Adding Five

Warm-up

2 Sets

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

Arm & Conditioning

3 Sets

  • Partner A: TrueForm Run
  • Partner B:
    • 6/4 Strict Pull-ups
    • 20 alt Incline DB Bench Press (45/20#)
    • 10 Tricep Pushdowns (60/38#)

The jump up from 40 to 45 pounds was significant. Not sure I could get through 50.

3 Sets

  • Partner A: Row
  • Partner B:
    • 20 alt Incline DB Row (20/15#)
    • 20 alt Inclide DB Chest Fly (20/10-10-12#)
    • 10 DB Curls (20/20-15-15#)

I could probably increase to 25# here.

3 Sets

  • Partner A: TrueForm Run
  • Partner B:
    • 10 Straight Arm Pulldowns (60/38#)
    • 10-15 Diamond Push-ups
    • 10 Hammer Curls (20#)

I went 3×5 on the first set of push-ups and then 6-5-4 for the other two. I could go up to 25# here as well.

I went first on the machines today. Took us 30:20 to finish.

Then we did about 10 minutes of mobility.

Boosted

My arm was really sore from getting the updated booster.

Warm-up

2 Sets

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

Conditioning

3 Sets

  • TrueForm (backwards walk)
  • 6/4 Strict Pull-ups
  • 20 alt Incline DB Bench Press (40/15-20-20#)
  • 10 Tricep Pushdowns (bar, 60/38#)

3 Sets

  • Row
  • 20 alt Incline DB Row (20/15#)
  • 20 alt Inclide DB Chest Fly (20/10#)
  • 10 DB Curls (20/15#)

3 Sets

  • TrueForm Walk
  • 10 Straight Arm Pulldowns (60/38#)
  • 15 Diamond Push-ups
  • 10 Hammer Curls (20/15#)

One person on the machine while the other person did a set of the movements. I went 9-6, 6-5-4, and 6-5-4 on the push-ups. Took us 30:14.

Fresh Plank Moves

Warm-up

  • 10 Cat Camel
  • 6-4 Curl-up (10s hold)
  • 10/10/10/10 Banded Leg Swings

Conditioning

8 Rounds

  • 5/4 Pull-ups
  • 4 Twisting Broad Jumps
  • 5/5 KB Side Swings (20/15#)
  • 5 Hang Power Cleans / Squat Cleans (65/55#)
  • 4 Devil Presses (15/12#)
  • 30s Rest

I did a regular kip for the pull-ups, which we haven’t done in over a month. Finished in 15:58.

Midline

3 Rounds

  • 15 DB V-ups (10/5# DB)
  • 20 alt Plank Step-outs
  • 15 Hollow In/Outs w/ Legs
  • 10/10 Plank KB Swing Through (15/10# KB)

This was tough with some new and interesting movements. We did about 10 minutes of mobility work to finish up.

To the Lake

Back & Conditioning

3 Rounds

  • Strict Pull-ups (10-8-8, singles)
  • 12 Lat Pulldowns (104#)
  • 1:00 Jump Rope
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 12 Straight Arm Pulldowns (60#)
  • 1:00 Row
  • 12/12 Kroc Rows (40# DB)
  • 20 Band Pull Aparts (blue)
  • 50m Farmer Carry (50# DBs)

We finished in 24:12.

Midline

2 Rounds (20s work / 10s Rest)

  • 4 Bicycles + 2 Crunches
  • Side-to-side Knee Raises
  • Side V-ups
  • Side V-ups
  • Side Plank
  • Side Plank

Heading up to the lake in the morning!

Twists for the Golf Swing

Back & Conditioning

3 Rounds

  • Strict Pull-ups (10-8-6, singles)
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 1:00 Jump Rope
  • 12 Lat Pulldowns (104#)
  • 12/12 Kroc Rows (40# DB)
  • 1:00 Row
  • 12 Straight Arm Pulldowns (60#)
  • 20 Band Pull Aparts (blue)
  • 50m Farmer Carry (50# DBs)

Took us 24:38.

3 Rounds

  • 24 Kneeling DB Rotations (15#)
  • 12 Piked DB Chest Press (15#)
  • 12 Piked Russian Twists w/ DB raise in the middle (15#)
  • 12/12 Half Kneeling DB Twists to same side (15#)
  • 12 Piked Front Raises (8# DBs)

Several Rotations

Back & Conditioning

3 Rounds

  • Strict Pull-ups (10-8-6, singles)
  • 12 Lat Pulldowns (104#)
  • 1:00 Jump Rope
  • 12 Seated Bent Over Back Fly (25# DBs)
  • 12/12 Kroc Rows (40# DB)
  • 1:00 Row

Took us 17:39.

Midline

3 Rounds

  • 12 Kneeling DB Rotations (15#)
  • 12 Piked DB Chest Press (15#)
  • 12 Piked Russian Twists w/ DB raise in the middle (15#)
  • 12/12 Half Kneeling DB Twists to same side (15#)
  • 12 Piked Front Raises (8# DBs)

These movements were a good change up and the rotations should be good for opening up our golf swings.

Hold and Work

Warm-up

  • 6 Step-ups (24″)
  • 40 Hops
  • 20 PVC Passes
  • 10 PVC Back Squats
  • 20 Trunk Trists
  • 10 Kip Swings

Conditioning

With a partner, one person doing a hold while the other works. We flipped starting positions each round.

4 Rounds

  • 20 Hang DB C&J (20#)
  • Double DB OH Hold (20#)
  • 12 Step-ups (24”)
  • Wall Sit
  • 10/8 Pull-ups
  • Farmer’s Hold (60# DBs)
  • 500/420m BikeErg
  • Sandbag Hold (100#)

Took us 27:17 and it was a humid morning.

Midline

3 Rounds

  • 10 Hollow Rocks
  • 10 V-ups
  • 25s Rest
  • 10 Tuck-ups
  • 10s Hollow Hold
  • 25s Rest

Low back was really tight so didn’t do a fourth round. Took 4:18.