Tag: Straight Arm Pull-down

Double Sandwich

We hit balls at the range for a bit over an hour last night.

Warm-up

  • 10 Bench Press (45#)
  • 8 Dumbbell Fly (25#)
  • 10 Pendlay Rows (35#)
  • 5 Bench Press (95#)
  • 5 Pendlay Rows (55#)
  • 5 Seated Rows (82#)

I may have done a few other movements, but that’s all I remember.

Conditioning

  • 700m Run
  • 3 Sets
    • 10 Pendlay Rows (85#)
    • 10 Seated Rows (104#)
  • 3 Sets
    • 10 Straight Arm Lat Pulldown (71#)
    • 20 Band Pull Aparts (blue)
  • 700m Run
  • 3 Sets
    • 8 Bench Press (135#)
    • 8 Dumbbell Fly (30#)
    • 8 Bench Press (135#)
  • 3 Sets
    • 12 alt Underhand Cross Body Front Raises (20#)
    • 20 Plate Press (35#)
    • 12 alt Underhand Cross Body Front Raises (20#)
  • 700m Run

On the sets we went back and forth resting while the other did they set. I finished in 42:43.

Heading out to walk 9 holes of golf.

Planking Bike

Warm-up

  • 20 PVC Passes
  • 10 DB Bench Press (25#)
  • 5 DB Bench Press (40#)

Back & Chest

4 Sets

  • MAX Strict Chin-ups (11-9-8-7)
  • 10 DB Bench Press (50#)

3 Sets

  • 10 Lat Pulldown (115#)
  • 15 Perfect Push-ups

3 Sets

  • 10 Standing Straight Arm Lat Pulldown (43-54-54#)
  • 10 DB Pullover (50#)

Conditioning

3 Rounds

  • 30s Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)
  • 30s Side Plank
  • 30s BikeErg (standing)

I was getting 275+ meters.

Superset of Rows

Conditioning

  • 5:00 TrueForm Walk (0.5km)
  • 5:00 SkiErg (963m)
  • 5:00 BikeErg (2,277m)

Back

3 Sets

  • 12 banded Wide Grip Pull-ups (green)

3 Sets

  • 12 Straight Arm Pulldown (rope, 49#)
  • 12 Banded Face Pull (red)
  • 12 DB Upright Row (elbows up, 15#)

3 Sets

  • 10-8-6 Pendlay Row (85#)
  • MAX Inverted Bar Row (15-10-8)

This was an evil superset.

Pump the Brakes

I’m definitely feeling some fatigue and head fog from the booster shot. So I went easy on the workout.

Back

4 Sets

  • 12/12 Single Arm Incline DB Row (25#)
  • 12 Incline Back Fly (15#)

4 Sets

  • 10 Straight Arm Lat Pulldown (49#)

4 Sets

  • 10 Lat Pulldown (93#)

Conditioning

16:00 EMOM (alt)

  • 100 Jump Rope
  • 15 cal BikeErg
  • 24 Reverse Lunge
  • 15 V-ups + 40 Russian Twist

Handstand Push-ups & Burpees Combo

Warm-up

  • 2:00 Wrist Mobility
  • 2x45s Wall-facing Handstand Holds
  • Pendlay Rows
    • 10×45
    • 10×65

Back

3 Sets

  • 8 Pendlay Rows (95#)
  • 12 Straight Arm Lat Pulldowns (60#)

3 Sets

  • 8/8 Kroc Rows (53#)
  • 8 Lat Pulldowns (115#, double handle)

Conditioning

3 Rounds

  • 1:00 HSPU
  • 1:00 Burpees
  • 1:00 Rest

I went 17-16, 12-15, 12-17. Never did more than five handstand push-ups in a row. These two movements are such a nasty combo.

Midline

4 Sets

  • 20s OH Crunches (legs up, 50#)
  • 10s Rest
  • 20s Bicycles (slow)
  • 10s Rest
  • 20s Plank DB Pull Through (60#)
  • 10s Rest
  • 20s Hollow Hold
  • 10s Rest

I got 14 crunches, 18 bicycles, and 12 pull throughs each round. It was a fight, but I held the hollow hold the entire 20 seconds each time.

10 Years!

I’ve now been doing CrossFit style training for 10 years. WOW!

Conditioning

2.06 mile Run (20:43)

Biceps

3 Sets

  • 12 Barbell Curl (45#)

3 Sets

  • 10 Incline Dumbbell Curl (20#)

3 Sets

  • 20 alt Cross-Body Hammer Curls (25#)

Back

3 Sets

  • 15 Lat Pulldowns (104#)

3 Sets

  • 20 Straight Arm Pulldown (49#)

3 Sets

  • 15 Dumbbell Shrugs (60#)

Midline

EMOM – 5 Sets

  • 15 Hollow Rocks
  • 10 V-ups

Burpees and Push-ups

Walked 18 holes yesterday and mowed the lawn at night. My legs are getting sore in some new places from that DLB stuff.

Back & Arms

3 Sets

  • 12 Double Handle Lat Pulldown (104-104-115#)
  • 12 Dumbbell Curls (25#)

3 Sets

  • 12 Straight Arm Lat Pulldowns (60#)
  • 12 French Press (50#)

Drop Sets

  • 8 Incline Back Fly (40# DBs)
  • 4 MAX Sets
    • 10 @ 35#
    • 10 @ 30#
    • 10 @ 25#
    • 14 @ 20#

Much better starting out heavier for this drop set type stuff. Still nasty though.

Conditioning

5 Rounds

  • 50m Sandbag Carry (100#)
  • 12 Burpee
  • 16 OH Crunch (40# DBs)
  • 20 Push-up

Fell in to a pace and picked it up at the end. I went 10-5-5 on every set of push-ups, which was tough. Finished in 14:28.

Then we spent an hour digging the final post hole for the outdoor gym area.

Digging

I walked 18 holes yesterday and my back got tight on the back nine. I also spent about 30 minutes in the evening compacting sand to prepare for digging the post holes. My back is feeling good today though.

Warm-up

  • 2:00 BikeErg (861m)
  • Shoulder Stretching

Conditioning

  • 400m Run
  • 50 Parallette-facing Burpees
  • 400m Run

The parallette is a little over two inches taller than the barbell and roughly twice as wide too. My runs were about 2:00 each, so I was doing about 10 burpees a minute. Finished at exactly 9:00.

Back

3 Sets

  • 12 Seated Wide Grip Cable Row (93#)
  • 12 Seated Back Fly (30#)

3 Sets

  • 12 Lat Pulldowns (lean back, 93#)
  • 8/8 Kroc Row (60# DB)

3 Sets

  • 12 Straight Arm Pulldowns (60#)
  • 12 DB Pullover (50#)

Then we spent about an hour digging a couple of the post holes and made pretty good progress for neither of us having any experience doing it.