Feeling Normal

Didn’t sleep worth a shit, but was in bed early and don’t have the fatigue today.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 30s Standing BikeErg
  • 10/10 Side Step Lunge (15/12# DBs)
  • 10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

  • 4×15’ Plate Slide (35-3×25/25#)

Since it was wet and rainy outside we couldn’t do the side sled pull. We setup two mats and pushed a plate with the outside of our foot. Gonna feel this for days.

3 Sets

  • 10 Back Squat + Calf Raises (55#)
  • 10 Calf Raises (55#)
  • 12 alt Twisting High Jumps

3 Sets

  • 16 Goblet Side to Side in Low Position (15#)
  • 6/6 Single Leg High Jumps

Took us a total of 36:26.

Mobility

  • 2x 10/10 Banded High Press
  • 20 alt Seated Hip Opener Knee Taps
  • 2 Sets
    • 10 Prone PVC Pulldown Behind Neck
    • 10/10 Standing Knee Against PVC with Foot Raise

At the Dreams

Traveled to Cancun yesterday for a work trip. Made it to the resort’s gym before dinner today.

Warm-up

  • 5:00 Spin Bike
  • 2 Sets
    • 10 Reverse Pattern on Ball (5s)
    • 10 Wall Slides
    • 20 alt Seated Hip Openers
    • 20/20s Supine Leg over Stretch

Upper

15-12-9

  • Lat Pulldowns (Setting #12, whatever that means)
  • DB Curls (25#)

I bit off more than I could choose with the weight choices, so that’s why the descending rep scheme.

Legs

4 Sets

  • 10/10 Single Leg Step-up with Knee Drive (18”)
  • 20 DB Reverse Lunges (30# DBs)

Nasty!

Midline

3 Sets

  • 15 OH Crunch (35#)
  • 20 Slow Bicycles
  • 15 Leg Lifts
  • 30 Oblique Heel Touches

Really felt the burn.

Cool Down

  • 3:00 Walk
  • 3:00/3:00 Sideways Walk
  • 3:00 Backwards Walk

Damn Dental

Sunday got busy removing a toilet, tearing up flooring and a layer of sub-floor. I walked 18 holes on Monday, and yesterday I had dental surgery. Feeling good today though.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Sets

  • 30s Standing BikeErg
  • 10/10 Side Step Lunge (15/12# DBs)
  • 10/10 Front Foot Elevated Split Squat (15/8# DBs)

4 Sets

  • 40m Side Step Sled Pull (115-115-135-135/80#)

Coming back up the driveway is so much more difficult, especially after going down it first.

3 Sets

  • 10 Back Squat + Calf Raises (55#)
  • 10 Calf Raises (55#)
  • 12 alt Twisting High Jumps / 6/6 Kneeling Fire Hydrant/Hurdlers

Jumping was moving my face and mouth too much, so I subbed in the hurdler movement.

3 Sets

  • 16 Goblet Side to Side in Low Position (15#)
  • 6/6 Single Leg High Jumps / Single Leg Step-ups with Knee Drive (18”)

I really liked those step-ups and think they may be better for explosiveness. Took us 37:27.

Mobility

  • 2x 10/10 Banded Press
  • 20 alt Seated Hip Opener Knee Taps
  • 2 Sets
    • 10 Prone PVC Pulldown Behind Neck
    • 10/10 Standing Knee Against PVC with Foot Raise
  • 2x 10/10 Banded Press

New Legs

My biceps, chest, and back are definitely feeling yesterday’s pull-ups already.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Toe Touches
  • 20 Trunk Rotations
  • Various movement attempts

Leg Conditioning

3 Sets

  • 30s Standing BikeErg
  • 10/10 Side Step Lunge (30/20# DB)
  • 10/10 Front Foot Elevated Split Squat (30# DB / 12-8-8 DBs)

4 Sets

  • 40m Side Step Sled Pull (115/80#)

3 Sets

  • 10 Back Squat + Calf Raises (45#)
  • 10 Calf Raises (45#)
  • 12 alt Twisting High Jumps

3 Sets

  • 16 Goblet Side to Side in Low Position (15#)
  • 6/6 Single Leg High Jumps

A lot of new stuff here so it took us a long time to get setup and then warmed up. Finished in 37:09.

Mobility

  • 2x 10/10 Banded High Press (red CS)
  • 20 alt Seated Hip Opener Knee Taps
  • 2 Sets
    • 10 Prone PVC Pulldown Behind Neck
    • 10/10 Standing Knee Against PVC with Foot Raise

Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (25/15# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Even Faster

Walked 18 holes yesterday.

Warm-up

  • 80′ Monster Walks
  • 80′ Lateral Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/10#)

Took us 34:28, which is 2:18 faster than last week.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row (red CS band)
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Hip Openers

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 – 5/5/5/5 Single Leg Box Step Downs (14/10.5”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/8#)

Took us 36:45.

Midline & Mobility

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows
  • 10/10 One Leg Balance Reach & Row
  • 10 Superman
  • 10 alt Seated Hip Opener (Knee Taps)