Feeling My Back in Multiple Ways

I definitely got some sunburn on my shoulders and upper back yesterday. My low back is not feeling very good, probably from bending over to take out stumps.

5 Rounds

  • 30s Push-ups
  • 30s DB Hang C&J (25# DBs)
  • 1:00 Lateral Box Step-overs (14″)
  • 1:00 Glute Bridges
  • 30s Windshield Wipers (35# plate OH)
  • 30s Seated Leg Lifts over DB
  • 1:00 Front to Back Lunges

Hot one today with it at about 90°.

Hold Those Legs Up

Walked 18 holes yesterday.

Warm-up

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

Leg Conditioning

3 Rounds

  • 20/16 Plyo Lunges
  • 200/170m TrueForm Run
  • 10 Incline DB Squats (2”, 35# DBs)

4 Rounds

  • 14 Double DB Step-ups (20″, 45#)

3 Rounds

  • 12 DB Walking Lunges (45#)
  • 20 Side Skaters
  • 12 Sumo KB Deadlifts (70#)

Much more comfortable weather today for this. Took us 29:18.

Midline

3 Rounds

  • 20s Pike-ups over DB (feet open to closed)
  • 7s Rest
  • 20s In & Outs
  • 7s Rest
  • 20s Leg Lifts over DB (side to side)
  • 7s Rest

This was rough because it was so much holding your legs up in the air.

Double Yoga on Monday

On Monday we did day 6 and day 7 from the yoga series and they were about 23 minutes each. Day 6 was a really good core burner.

Warm-up

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

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 16 Glute Bridges

I scaled back from the 12 DB RDLs.

3 Sets

  • 16 Air Squats
  • 8 Broad Jumps

Scaled here as well instead of 8 back squats.

3 Sets

  • 250/200m Standing BikeErg
  • 14 DB Step-ups (20″, 40# DBs)

Dropped to lower dumbbells this time

3 Sets

  • 10 Duck Walk in Place (12# weight vest)
  • 20 Curtsy Lunges (12# weight vest)

Wearing the weight vest was a nice change and still manageable. Trying to be careful with may back, especially with flights this week. Took us 32:24.

Midline

2 Rounds

  • 30s Leg Lifts over MB
  • 15s Rest
  • 30s MB Plank Mountain Climbers
  • 15s Rest
  • 30s Russian Twists (20#)
  • 15s Rest
  • 30s MB Plank Knee to Elbow (cross body)
  • 15s Rest
  • 30s Sit-up + MB Sit-up (20#)
  • 15s Rest

Bump Up the Legs

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • Trunk Rotations
  • 10 Back Squats (35#)
  • 5 Back Squats (55#)

Legs

3 Sets

  • 10 Back Squats (75#)
  • 20 Plyo Lunges

3 Sets

  • 12 DB Walking Lunges (45#)
  • 20 Skaters

3 Sets

  • 12 alt Double DB Step-ups (20″, 40#)
  • 12 Froggers

I increased the weight on everything today.

Midline

3 Sets

  • 10 OH Lying Leg Raises (30# DB)
  • 10 Seated Leg Lifts over DB
  • 10 OH Sit-ups (30# DB)
  • 10 Plank Hip Dips
  • 1:00 Plank

Upper abs were already burning in the first set. Finished in 7:43.

Six Unbroken 100s

My upper abs are pretty sore from those bench bicycles already.

36:00 EMOM (alt)

  • 100 Jump Rope
  • 24 Lunges
  • 25 Push-ups
  • 26 Seated Leg Lifts over DB + 30 Plank Hip Dips
  • 15 cal BikeErg
  • 16 Double Dumbbell Step-ups (20”, 20# DBs)

Unusually warm for mid-December, so we even opened up the back door of the garage for a bit. Though we still pre-heated the garage.

Getting it in

Warm-up

  • 80′ Monster Walk
  • 80′ Lateral Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches

Legs

4 Sets

  • 200/250m TrueForm Run
  • 10 Goblet Squats (45# KB)
  • 16 Cossack Squats

4 Sets

  • 400/500m Standing BikeErg
  • 5/5 Goblet Deficit Reverse Lunges w/ Knee Up (35# DB, 1×55 plate deficit)
  • 14 Sumo KB Deadlift (70# KB)

I ran and biked slower than usual. Another busy day working on house projects and I haven’t slept very well the last two nights.

Midline

  • 20 alt Single Leg Lifts (25# DB Overhead)
  • 20 Seated Leg Lifts over DB
  • 20 Overhead DB Sit-ups (25#)
  • 20 Plank Hip Dips

Those sit-ups were a killer.

Looked Easier on Paper

Warm-up

  • 10 Toe Touches
  • 10 Air Squats
  • 30s Bottom Squat Hold
  • 10 Arm Circles
  • 20s Dead Hang
  • 10 Kip Swings

Conditioning

4 Rounds (each)

  • Recover on BikeErg
  • 15 T2B
  • 20 Wall Ball (20#, 10′)
  • 15 Push-up

Brandi went first, so I started on the bike. Got 30-32-34-35 calories during my turns and we racked up a total of 213. I went 9-6 every round of toes to bars, unbroken wall balls, and only rested at the top of push-ups. We finished in 19:28. That was much harder than I expected.

Midline

5 Rounds

  • 200m Run
  • 20 Seated Leg Lifts over DB
  • 50m Sandbag Carry (100/65#)
  • 20 Plank + Knee to Elbow

My legs were so heavy for that first run and during the second I thought I might get sick. I started to feel better and pick up the pace over the last three rounds though. Wasn’t really for time, but took 16:44.

Then I mowed the lawn at both houses.

Pumped Up Biceps

Warm-up

  • 10 Bench Press (45#)
  • 20 PVC Passes
  • 10 Bench Press (95#)
  • 5 Bench Press (120#)

Chest

MAX Bench Press (140/70#)

I got 33 reps. Pretty sure last night’s muscle-ups affected this.

MAX Decline Push-ups (12”)

40 reps

3 Sets

  • 8 Seated DB Shoulder Press (50#)

At this point my biceps were super pumped and I was definitely feeling all those muscle-ups from last night.

100 DB Bench Press (30/15#)

I went 6×15 and 10 to finish in 2:23.

Weightlifting

I warmed up with 10×45, 5×95, and 3×135.

15:00 EMOM

  • 3 Power Cleans
    • 2 @ 155#
    • 3 @ 165
    • 4 @ 175 (started wearing my belt)
    • 2 @ 185
    • 1 @ 195
    • 1 @ 205 (switched to singles)
    • 2 @ 215

Woof! I was starting to feel my back with the tough-n-gos, so I switched to quick singles.

Midline

3 Rounds

  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Weighted Single Leg Single Arm V-ups (15#)
  • 10s Rest
  • 30s Jack Knives (15#)
  • 10s Rest
  • 30s Seated Leg Lift over DB
  • 50s Rest

63 of Each

Ready for some normal June weather, because this 80+ bullshit is here way too early!

Warm-ups

  • 20 PVC Passes
  • 10 Air Squats
  • 5 Front Squats (95#)

Strength

Shoulder Press

  • 10×45#
  • 6×75
  • 3×95
  • 2×115
  • 1×135
  • 1×150
  • 1×160
  • 1×167.5
  • 1×172.5

I think I put the belt on for 150+. Maybe could have done up to 180 or close today, but this was heavy enough and didn’t want to tweak my back going in to 63 front squats.

Conditioning

18-15-12-9-6-3

  • Front Squats (115#)
  • Bar-facing Burpees

Scaled it back from 135, which was the right call. I wore a belt and adjusted between movements. Was able to do every set of squats unbroken and kept a steady controlled pace on the burpees. It felt better than expected and finished in 11:06. So sweaty!

Midline

3 Sets

  • 20 OH Leg Lifts (20#)
  • 20 Leg Lifts over DB
  • 20 OH Crunches (20#)
  • 20 Plank Hip Dips
  • 40 Bicycles

Nice burn in round three. Finished in 8:25.

Quick Partner Intervals

I was whooped last night! Out in the garage at 4pm.

Warm-up

  • 2:00 SkiErg (404m)
  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Air Squats
  • Dead Hang / Shoulder Stretching
  • 8 DB Thrusters (15#)
  • 8 DB Thrusters (25#)

Conditioning

8 Sets (each, IGYG)

  • 12 cal BikeErg
  • 10 DB Thrusters (35#)
  • 8 Burpee Box Jump Overs (20″)

The lower box and lighter weight was nice for a change and really let me hit the gas. Brandi went first. Each of our first rounds took about 1:50 and B settled in at about a 2:00 pace after that. I got a little faster for a few rounds and then turned it on for the last four, getting down to 1:34 for my final round. Took us 29:42 to finish. I really enjoy workouts like this where I can go-go-go and get a big rest.

Strength

Push Press

  • 5×45
  • 5×95
  • 5×135
  • 3x5x155

The bar felt heavy after 80 thrusters. Did these from the rack, which sucks.

Midline

2 Rounds

  • 30s Hollowbody Knee Tucks (alt, alt, both w/ 12# DBs OH)
  • 10s Rest
  • 30s OH Leg Lifts (12# DBs)
  • 10s Rest
  • 30s Jack Knife (12# DB)
  • 10s Rest
  • 30s V-sit Up and Over DB
    10s Rest

Did two rounds today instead of three since the other stuff took awhile. I got 17-13-16-30 both rounds.