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