Tag: push-up

Switch After Three Rounds

Already feeling all of the lunges from yesterday.

  • 3 Rounds
    • 1:00 Row
    • 1:00 Lateral Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 Plank + 4×5 Push-ups
    • 1:00 BikeErg
    • 1:00 20 Bent over DB Back Fly (20#) + alt DB Curls (12#)
    • 1:00 In & Out Pike-ups + OH Crunches (10# DBs)
  • 3 Rounds
    • 1:00 Row
    • 1:00 Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 10 Plank Push-ups + Plank
    • 1:00 BikeErg
    • 1:00 10 Bent over DB Back Fly (20#) + 10 Bent over DB Rows + alt DB Curls (12#)
    • 1:00 Reverse Crunches + Oblique Heel Touches

We did program the clock to have a 10 second transition after each minute as well. Really worked up a sweat again! Was planned for 6 rounds, but I had to switch a few things around at the mid point.

Home From Cancun

Well, we didn’t end up going to the fitness center again on our vacation. We got home last night, ran errands today, and were out in the garage a little after 3:30. We’re going to start some more structured golf stuff. The first is a series of swing speed home workouts from Jaacob Bowden, the founder of Swing Man Golf.

Dynamic Swing Strength

3 Sets of 4 Reps (per side)

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises
  • Incline Chest Fly

The program said to do 2-3 sets of 2 reps, but you could barely get a feel for the movement that quick and seemed like it would be way too easy. These are all using bands and we used the Crossover Symmetry bands we already have and we decided to do both sides of the body because we also want to be balanced. We really though the rep scheme was going to be crazy low, but we could feed the later sets of each move.

Conditioning

  • 10:00 AMRAP
    • 4/4 Twisting Box Jumps (12/14″)
    • 5/5 Wood Choppers (12/15#)
    • 6 Lateral Ball Slams (10/14#)
  • 5:00 Rest
  • 10:00 AMRAP
    • 8 Goblet Squat Jump (10/15#)
    • 10 Pike-ups
    • 12 Push-ups
  • 5:00 Rest
  • 10:00 AMRAP
    • 4 Burpee Pull-ups
    • 10 Renegade Rows (15/30#)
    • 6/6 Single Leg RDLs (20/30# DB)

We got really sweaty from these, especially after four days off. We’re also having unusually nice weather for November.

We sat to cool down and did a bunch of foot hurdles.

Weather Shift

It was a long travel day yesterday and my back is feeling all that sitting. I couldn’t straighten my arms on Thursday and my triceps are still sore.

Warm-up

  • 10/10 Leg Swings
  • 10 Cat Camels
  • 10 Bird Dogs
  • Arm Circles

Conditioning

5 Rounds – 45s Work / 15s Transition

  • Step-ups (20″) / Twisting Side Jumps (12″)
  • Push-ups
  • TrueForm Backwards Walk / TrueForm Run
  • Side Ball Slams (10# MB)
  • Strict Chin-ups
  • BikeErg

Midline

3 Rounds

  • 20 Weighted Bird Dogs (10/8# DBs)
  • 14 Plank Cross Toe Touches
  • 20 OH Crunch (10/8# DBs)
  • 20 Lateral Leg Drops

Mashed Potatoes

Warm-up

  • 3:00 Walk
  • 3:00/3:00 Side Walk
  • 3:00 Backwards Walk

Arms

15-12-9

  • Tricep Pulldowns (rope, #6 setting)
  • French Press (50# DB)

Legs

  • 15-12-9 Hamstring Curl (#4 setting)
  • 60-50-40s Bottom Squat Hold

Conditioning 1

3 Sets

  • 30 alt Hang DB C&J (25#)
  • 20 Plank DB Pull Through (25#)
  • 10 Push-ups

Not good planning, but destroyed my triceps today. My arms were visibly shaking through every set of pull throughs and I thought I might collapse.

Strength

Incline Bench Press

  • 15×45#
  • 15×75
  • 15×95
  • 10×105

Conditioning 2

10:00 Bike (sit back, pedals out in front of body)

Steady pace but nothing crazy.

I’m just mashing shit together when I get to the gym and look around. Good enough for a travel week.

Up & Down the Driveway

Back Rehab

  • 10 Cat-Camel
  • 10 Kneeling Trunk Rotations
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Plank
    • Side Plank
    • Bird Dog
    • Bird Dog

Conditioning

3 Rounds

  • 10 Push-ups
  • 10/10 Half-kneeling Wood Chops (20#)
  • 10/10 Single Arm OH Big Flutter Kicks (20#)
  • 150m Run
  • 20 Band Pull Aparts (blue)
  • 20 In & Out DB Curls (20#)
  • 20 Pike-ups
  • 150m Run
  • 20 DB Push Press (20#)
  • 20 Weighted Lunges (20#)
  • 20 Hollow Pec Decs (10#)
  • 150m Run

Really good one and it was really hot and humid already here. The driveway had an incline on the way out and was in to the wind, but then we coasted on the way back to the garage. We didn’t use a timer.

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

Feeling My Back in Multiple Ways

I definitely got some sunburn on my shoulders and upper back yesterday. My low back is not feeling very good, probably from bending over to take out stumps.

5 Rounds

  • 30s Push-ups
  • 30s DB Hang C&J (25# DBs)
  • 1:00 Lateral Box Step-overs (14″)
  • 1:00 Glute Bridges
  • 30s Windshield Wipers (35# plate OH)
  • 30s Seated Leg Lifts over DB
  • 1:00 Front to Back Lunges

Hot one today with it at about 90°.

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!!