Weather Shift

It was a long travel day yesterday and my back is feeling all that sitting. I couldn’t straighten my arms on Thursday and my triceps are still sore.

Warm-up

  • 10/10 Leg Swings
  • 10 Cat Camels
  • 10 Bird Dogs
  • Arm Circles

Conditioning

5 Rounds – 45s Work / 15s Transition

  • Step-ups (20″) / Twisting Side Jumps (12″)
  • Push-ups
  • TrueForm Backwards Walk / TrueForm Run
  • Side Ball Slams (10# MB)
  • Strict Chin-ups
  • BikeErg

Midline

3 Rounds

  • 20 Weighted Bird Dogs (10/8# DBs)
  • 14 Plank Cross Toe Touches
  • 20 OH Crunch (10/8# DBs)
  • 20 Lateral Leg Drops

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.