Bike Intervals

Yesterday I walked 18 holes with the temperature in the mid 80s and my score in the high 80s. Workout at the usual 4pm.

Conditioning

6 Rounds

  • 2:00 BikeErg
  • 3:00 Rest

I did 1,134 – 1,142 – 1,145 – 1,150 – 1,155 – 1,176 meters.

Chest

3 Sets

  • 15 Incline DB Bench (40#)
  • 15 Incline DB Fly (20#)

2 Sets

  • 15 Batwing Fly (incline, 10#)
  • 15 DB Peck Dec (20#)

Decided we should cut it short with the thrusters tomorrow for the Pair UP ThrowDOWN workout.

Midline

3 Rounds

  • 30 Swimmer Crunches
  • 30 Crunches
  • 30 Leg Lifts
  • 30 Single Leg Lifts
  • 30 Plank Hip Dips

Finished in 9:02, 1:01 faster than the first time we did this with 30s!

Tabata 300

My body is beat. We worked out at 10:45 today.

Warm-up

5x400m BikeErg, done in between chest sets.

Chest

3 Sets

  • 10 DB Bench Press (60# DBs)
  • 10 Seated DB Pec Deck (20# DBs)

3 Sets

  • 10 DB Fly (30# DBs)
  • 10 Standing Plate Press (25#)

Conditioning

Keep going until 300 reps are completed

  • 20s Pull-ups
  • 10s Rest
  • 20s Push-ups
  • 10s Rest
  • 20s Reverse Lunges
  • 10s Rest
  • 20s Air Squats
  • 10s Rest

I got 16 pull-ups each full 20 seconds and they felt great! My push-ups actually gave out in the last 2-3 sets, but I’m 99% sure that’s because of the chest work. Lunges and squats are just slow. I finished by getting my last eight pull-ups nine seconds in to round 21, so 10:09. This was a pretty cool workout, with barely enough time to remember what you were doing next before the clock beeped.

Midline

20-20-10

  • V-ups
  • Plank Knee to Elbow
  • Reverse Crunch
  • Side Plank Pulse
  • Side Plank Pulse
  • alt V-up
  • Big Hollow Flutter Kick (single leg raises)
  • Oblique Heel Touch
  • Russian Twist
  • Lying Leg Lift (w/o hip raise)

Were stepping it up from two rounds of 20. I finished the first 20 at 3:57, the second 20 at 8:24, and 10 at 10:23.

Then is was back to my living room project until almost 9pm.