Tag: row

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.

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.

Three Days

My glutes were feeling the leg workout a bit yesterday. I walked 18 holes.

Warm-up

2 Sets

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

Conditioning

3 Sets

  • BikeErg (4,883m)
  • 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
  • 15 Perfect Push-ups
  • 20 Seated Piked Foot Claps

3 Sets

  • Row (2,048m)
  • 20 alt Dumbbell Thrusters (15/10#)
  • 16 Combo Laterals (front + side, 8/5#)
  • 20 Plank Jacks

In the first set B went outside to move a trash can, so didn’t get a lot of rowing done.

3 Sets

  • BikeErg (5,207m)
  • 8/8 Slider Hamstring Curls (one leg raised)
  • 10 Inverted Bar Rows
  • 16 Plank to Downward Dog

I did my thrusters sitting down to the bench, to protect my back. It was really humid today, so a lot of sweating! We finished in 38:11. Then we did a quick five minutes or so of hip mobility.

On to the three day weekend!

Always Adjusting

Walked 18 yesterday because the course had an outing today. It got pretty sticky out there. Late workout today since B had a meeting.

Warm-up

2 Sets

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

Conditioning

  • 3 Sets
    • Partner A: BikeErg (4,791m)
    • Partner B:
      • 20 KB RDLs OR 10/10 Single leg RDL hand supported on side (30/20#)
      • 15 Perfect Push-ups
      • 20 Seated Piked Feet Claps
  • 3 Sets
    • Partner A: Row (2,138m)
    • Partner B:
      • 20 alt Thrusters (15/10# DBs)
      • 16 Combo Laterals (front + side, 8/5#)
      • 20 Plank Jacks
  • 2 Sets
    • Partner A: BikeErg (3,051m)
    • Partner B:
      • 8/8 Slider Hamstring Curls (one leg raised)
      • 10 Inverted Bar Rows
      • 16 Plank Pike

Since it was already pretty late we didn’t do a third set on the final piece. Took us 33:24 to get through and it was a sweaty one. The single leg RDLs were bothering my back in warm-up, so I just did regular with the kettlebell. After the first set of thrusters I grabbed a medicine ball to squat down to, which helps to limit my depth and save my back.

Head Out

Quick workout before heading out of town for the week.

Warm-up

  • 20 PVC Passes
  • 15 DB Bench Press (20#)

Chest & Conditioning

3 Sets

  • Row
  • 15 DB Bench Press (40#)
  • 15 DB Pullover (40#)

3 Sets

  • Row
  • 15 Seated DB Pec Deck (20#)
  • 15 Bench Dips

Took us 16:13 with 3,183 meters on the rower.

Midline

2 Rounds (20s work / 10s rest)

  • Leg Lift + Tuck-up
  • Single Leg Bicycle
  • Single Leg Bicycle
  • Russian Twist
  • Leg Lift + Crunch Toe Reach

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)

Chest Straight to Abs

Earlier workout than usual so we could make a day trip downstate.

Chest & Conditioning

3 Sets

  • Row
  • 15 DB Bench Press (40#)
  • 15 DB Pullover (40#)

3 Sets

  • Row
  • 15 Seated DB Pec Deck (15#)
  • 15 Bench Dips

Midline & Conditioning

3 Sets

  • BikeErg
  • 12 Weighted Crunch (feet up, 15# DBs)
  • 12 Weighted V-ups (15#)

3 Sets

  • BikeErg
  • 10 Leg Lifts
  • 1:00 Plank

We went straight through both sections and finished in 32:41. Did 2,922 meters on the rower and 6,492 meters on the bike.