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.

Run ’em

I warmed up with about 30 PVC pass through.

Back

4 Sets

  • 12 Banded Strict Pull-ups (red + blue)
  • 90s Rest

3 Sets

  • 10 Lat Pulldown (104#)
  • 10 Seated Bent Over Back Fly (30# DBs)

3 Sets

  • 8/8 Seated Single Arm Row (60#)
  • 8 Seated Rows (115#)

Conditioning

6 Sets – E90S

  • 30s TrueForm Run

My distances were 0.12, 3×0.13, 2×0.14 km.

Midline

3 Sets

  • 10 Leg Lifts (5# ankle weights)
  • 20 Bicycles (5# ankle weights)
  • 10/10 KB Side Bends (73# KB)

Burpees and Push-ups

My chest, lats, and shoulder area is all still sore from 21.3. My legs are a bit tired too. Calves are getting sore from yesterday. Out in the garage after 11am.

My chest, lats, and shoulder area is all still sore from 21.3. My legs are a bit tired too. Calves are getting sore from yesterday. Out in the garage after 11am.

Back

3 Sets

  • 10 Pendlay Rows (supinated, 95#)
  • 8/8 Kroc Rows (62# KB)

I also did 10×45# Pendlay rows to warm-up.

3 Sets

  • 10 Lat Pulldown (115-126-131#(
  • 10 Seated Bent Over DB Back Fly (30-35-35# DBs)

3 Sets

  • 10 V Pulldown (double handles, 126-126-131#)
  • 8/8 Single Arm Pulldown (handle, 60-60-65#)

3 Sets

  • 10 Straight Arm Pulldown (71-71-76#)
  • 10 Dumbbell Shrugs (60#)

Conditioning

6:00 EMOM (alt)

  • 15 Burpees
  • 20 Push-ups

I wrote this as 10 minutes with 25 push-ups. LOL. After having to do 10-5-5 it quickly became 20. In the third round I had about 10 seconds left after barely being able to get my self up from the bottom of the burpees and then barely made the push-ups, having to do 10 sets of 2. Ended the workout there.

Twelves for Back

My back is still really tight, but at least the low back is all muscle soreness and not pain. Slept about 9 hours each of the last two nights to help with recovery. Out in the garage after 10am.

Back

3 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (rope, 54-60-60#)

3 Sets

  • 12 Incline Straight Arm Lat Pulldowns (60-71-71#)
  • 12 Incline Forward Facing Lat Pulldowns (93-104-104#)

3 Sets

  • 12 Standing Offset Row to Chest (double handle, 71-76-82#)

I liked the 12 reps sets and going a bit lighter I tried to bust through everything and not take breaks. Good pump!

Conditioning

5 Rounds

  • 20 cal Row
  • 20 Push-ups

Pulled an average of about 1,400+ cal/hr over the course of the workout, with the last two rounds being my fastest. Went 10-10 on every round of push-ups. Finished in 7:55.

Over the Dumbbell

Out in the garage a little after 12.

Back

4 Sets

  • 8 Lat Pulldowns (lean back, 126-131-131-131#)
  • 8 Seated Bent Over DB Rows (45-50-50-50# DBs)

4 Sets

  • 8 Straight Arm Pulldown (71#)
  • 8 DB Bent Over Back Fly (35-40-40-40# DBs)

4 Sets

  • 8 Double Handle Pulldowns (137#)
  • 8 DB Shrugs (60# DBs)

Weightlifting

I warmed up with 8×45, 4×75, and 4×95 pound snatches.

  • 5:00 EMOM – 4 Power Snatch (115#)
  • 4:00 EMOM – 6 Power Snatch (115#)
  • 1:00 EMOM – 8 Power Snatch (115#)

Conditioning

3 Rounds

  • 15/15 Single DB Lunges (50# on shoulder)
  • 15 Over the DB Burpees

I kept the dumbbell on one shoulder and lunged with that leg for 15 reps before switching to the other shoulder and leg. The burpees were much harder than over the barbell for some reason. Maybe because a dumbbell is wider? Or because I was making sure to jump over it instead of in front or behind it? Or maybe because the lunges were killing me. Finished in 7:04.

Wrecked Upper

My upper body is wrecked from the week and my triceps are really sore. Out in the garage at about 3:30pm.

Back

4 Sets

MAX Strict Wide Grip Pull-ups

1:00 Rest

Should have done something to warm-up. Managed 11-7-6-5.

3 Sets

  • 10 Seated Bent Over Rows (30#)
  • 10 Seated Bent Over Fly (30#)

3 Sets

  • 10 Incline Straight Arm Pulldowns (71#)
  • 10 Forward-facing Incline Cable Pulldowns (115#)

Midline

4 Rounds (Tabata)

  • 20s Hollow Hold
  • 10s Rest
  • 20s PVC Sit-ups (12)
  • 10s Rest
  • 20s Plank
  • 10s Rest
  • 20s Leg Lifts (10)
  • 10s Rest

I did better than the first time.

Conditioning

10:00 AMRAP

  • 14 cal BikeErg
  • 16 Lunges
  • 18 Russian KBS (53#)

I had something different planned, but had to change it to remove any upper body stuff. Got faster as I went and finished 5+17.

Bring on a complete rest day!

Back Scare

When I got up to pee a couple times during the night I couldn’t stand up straight and even when I woke up for good my back wasn’t great. Was just like a back tweak. After sitting and drinking my coffee I felt pretty fine though. I spent two hours in my workshop milling up some boards and then hit a workout at noon today.

Warm-up

  • 3:00 TrueForm Run (0.49 km)
  • Crossover Symmetry Activation

Back & Biceps

4 Sets

  • 12 Seated DB Bent Over Fly (30#)
  • 12 Seated DB Bent Over Row (30#)
  • 12 Face Pull (rope, 60-65-65-65#)

4 Sets

  • 10 Seated Cable Row (115-120-120-120#)
  • 10/10 Seated Single Arm Cable Row (49-54-54-54#)

3 Sets

  • 10 Lean Back Lat Pulldown (104-115-115#)
  • 10 Reverse Seated BTN Lat Pulldown (104-115-115#)
  • 10 Underhand Lat Pulldown (104-115-115#)

4 Sets

  • 10 Straight Arm Pulldown (rope, 60-65-65-65#)
  • 10 High Pulley Underhand Row (rope, 60-65-65-65#)
  • 10 Banded High Pull (green)

Midline

3 Sets

  • 10 alt Hanging Straight Single Leg Raises (5# ankle weights)
  • 10/10 Hanging Oblique Knee Raises (5# ankle weights)
  • 40 Hollow Scissor Kicks (5# ankle weights)
  • 6/6 Hip Abducted Evil Wheels

Spent close to three more hours in the workshop later on, which I think my legs will feel tomorrow. I felt a twinge in my back a few times through today’s workout, but otherwise I would never believe how I felt early this morning.