Packed Day

Spent the morning reinstalling a toilet using all of the parts.

Conditioning

4 Rounds

  • 400m Run
  • Partner A:
    • 10/10 Half-kneeling Landmine Shoulder Press (45/35#)
    • 10 Landmine Around the World (45/35#)
    • 10/10 Landmine Reverse Lunges (45/35#)
  • Partner B:
    • 10/10 Single Leg RDL (45#) / Slider Hamstring Curls
    • 10 Pendlay Row (supinated, 65/45#)
    • 10/10 Box Step-downs (14/11″)
  • Swap A/B

We ran together and Brandi did part A first while I did part B, then we swapped parts to complete a round. Took us 29:52 to get done

Midline / Mobility

3 Sets

  • 10/10 Banded Reach & Press (red CS band)
  • 10/10 Hands & Knees Upper Back Rotation
  • 30/30s Side Plank
  • 10/10 Banded Wood Choppers (red CS band)

Then I mowed the lawn and going to play 9 holes this afternoon (not sure if walking or riding). Heading to Cancun in the morning for a work trip, but will try to get in some fitness during the week.

Before 9

Later workout today, after 1.

Conditioning

Partner Chipper (run together)

  • 700m Run
  • 80 Static Incline Bench Press (40/20#)
  • 80 Split Leg KB Deadlift (53/30#)
  • 40 Side Ball Slams (20/10# MB)
  • 40 Incline Back Fly + Row (20/12#)
  • 60 Burpee Step-ups (20”)
  • 40 Incline Back Fly + Row
  • 40 Side Ball Slams
  • 80 Split Leg KB Deadlift
  • 80 Static Incline Bench Press
  • 700m Run

We added the back movements this week and did step burpees and step-ups. Finished in 33:01.

Midline

3 Sets

  • 10/10 Pallof Raises (blue/red CS band)
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations (blue/red CS band)

Heading to golf 9 holes and then I need to mow the lawn, which I wish I had thought of this morning.

Sunday Chippin’

Yesterday we rode 9 holes in a golf cart and had a pretty lazy day after that.

Warm-up

  • 5/5 Static Incline Bench Press (15#)
  • 5/5 Static Incline Bench Press (25#)
  • 5/5 Split Leg KB Deadlift (35#)
  • 4 Side Ball Slams (10#)
  • 4 Side Ball Slams (15#)

Conditioning

Partner Chipper (run together)

  • 700m Run
  • 80 Static Incline Bench Press (35/15# DBs)
  • 80 Split Leg KB Deadlift (53/2×20-2×30# KB)
  • 40 Side Ball Slams (20/10#)
  • 60 Burpee Box Jumps (20″)
  • 40 Side Ball Slams
  • 80 Split Leg KB Deadlift
  • 80 Static Incline Bench Press
  • 700m Run

We both could go heavier on the bench press. Took us 28:36.

Midline / Mobility

3 Sets

  • 10/10 Pallof Raises
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations

I used the blue band from Crossover Symmetry and B used red.

Soaked

On Friday B and I were both off from work and had a tee time to play 18 holes. So we did some golf mobility work in the morning. Saturday was really hot again and we watched the CrossFit Games all day (all weekend really!)

Warm-up

  • 10 Cat Camel
  • 5-3-1 McGill Big 3
    • Curl-up
    • Side Planks
    • Bird Dogs

We actually did these inside the house because it was so humid and we didn’t want to spend more time than needed outside.

Conditioning

  • 2 Rounds
    • 400m Run
    • 80 Russian KBS (53/35#)
    • 80 DB Hang Snatch (25/15#)
    • 80 Step-us (20”)
    • 80 DB Sit-ups (25/15#)
  • 400m Run

Felt good even with the brutal humidity, so we did a final run. We split the swings and snatches in 20s and the step-ups and sit-ups in 10s. I went first with the reps in round one and B went first in round two. Took us 31:14 to finish.

Midline

3 Sets

  • 20/20 Pallof Circles
  • 10/10 Hands & Knees Upper Back Rotation
  • 1:00 Plank
  • 10/10 Banded Anti Rotations (purple tubing)

I completely soaked a towel with sweat.

Later in the evening after watching all of the Games we went for a 2.25 mile walk in 39:24.

Pallof Series

Chest & Shoulders

3 Sets

  • 12 Bench Press (135#)
  • 12 HR Push-ups

3 Sets

  • 10/10 Static Incline DB Bench Press (35#)
  • 10/10 Static DB Lateral Raise (8#)
  • 10 Double DB Lateral Raise

3 Sets

  • 10 Parallete Push-ups w/ Feet on Bench
  • Banded Fly (green)
  • Seated Cuban Press (55-45-35#)

Midline Conditioning

4 Rounds

  • 230m Run
  • 12/12 Banded Rotations
  • 12/12 Pallof Raises
  • 12/12 Pallof Presses
  • 12/12 Pallof Circles

I used purple tubing. That was a lot of reps!

Raising Pallof

We were exhausted last night after a long day traveling and watching golf, but it was a blast.

Back Warm-up

2 Sets

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

Those wall slides are no joke, especially reaching up for me.

Back

  • 4×8 Pendlay Row (underhand, 85#)
  • 3×12 DB Pullover (45#)
  • 4×8 Lat Pulldowns (115#)
  • 4×8 Seated Cable Rows (115#, underhand)
  • 4×10 Banded Face Pulls (2s hold on first 5 reps, blue)

Midline Conditioning

4 Rounds

  • 150m Run
  • 20 alt Side Crunches
  • 10 Candlesticks (hold rig)
  • 10 Plank Pikes
  • 10/10 Pallof Raises (purple tubing)

The raises are a new one and challenge a lot of different areas

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.

Plate Jacks

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Cable Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Conditioning

15:00 AMRAP

  • 400m Run
  • 20 Weighted Jumping Jacks (5# plates)
  • 20 Russian KBS (45#)
  • 20 DB March Reaches (12# DBs)
  • 10 DB Front Raise Squat (12# DBs)

Some new interesting movements. Got through three rounds and 300 meters.

Runaway Abs

Arms

3 Sets

  • 12 Decline Hammer Curl (25#)
  • 12 Incline Double DB OH Tricep Extensions (25#)

3 Sets

  • 12 Single DB Curl (40#)
  • 12 Tricep Kickbacks (15#)

3 Sets

  • 12 Wide Curl to Hammer Curl (20#)
  • 12 OH Tricep Extensions (rope, 49#)

Shoulders

3 Sets

  • 10 Bent Arm Lateral Raises (15#)
  • 10 Plate Front Raises (25#)

3 Sets

  • 20 See Saw Shoulder Press (20#)
  • 10 Bent Over Shoulder Raise + Fly (10#)

3 Sets

  • 8/8 DB Cross Body Raise (12#)
  • 12 OH Scap Shrug (25# DBs)

Midline

3 Rounds

  • Run (200-200-150m)
  • 20 alt V-ups
  • 20 Hollow Bicycles (inside toe touch)
  • Run (200-150-150m)
  • 12/12 Half Kneeling Banded Rotations (blue)
  • 12/12 Kneeling Side Plank Crunches
  • Run (200-150-150m)
  • 1:00 Plank
  • 12 Crunches

Finished in 22:40.

That was a lot of movements today.

On E

Feeling my glutes and hamstrings a bit. Out in the garage earlier to beat the heat. I didn’t eat anything this morning, which is rare.

Warm-up

  • 10 Pendlay Rows (45#)
  • 8 Bench Press (45#)
  • 8 Bench Press (95#)
  • 8 DB Fly (20#)

Conditioning, Back, & Chest

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (95#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

Made a 10 pound jump on the Pendlays because B was using DBs and it made it simple with the men’s bar. The bench press was more of a struggle this week. I was done in 39:47, which is 52 seconds faster than last week.