Boosted

My arm was really sore from getting the updated booster.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Conditioning

3 Sets

  • TrueForm (backwards walk)
  • 6/4 Strict Pull-ups
  • 20 alt Incline DB Bench Press (40/15-20-20#)
  • 10 Tricep Pushdowns (bar, 60/38#)

3 Sets

  • Row
  • 20 alt Incline DB Row (20/15#)
  • 20 alt Inclide DB Chest Fly (20/10#)
  • 10 DB Curls (20/15#)

3 Sets

  • TrueForm Walk
  • 10 Straight Arm Pulldowns (60/38#)
  • 15 Diamond Push-ups
  • 10 Hammer Curls (20/15#)

One person on the machine while the other person did a set of the movements. I went 9-6, 6-5-4, and 6-5-4 on the push-ups. Took us 30:14.

100+

The heat index was over 100 today at workout time, so we decided to take it easy.

Conditioning

4 Rounds (15s transition between minutes)

  • 30s Push-ups + 30s Superman
  • 1:00 Curtsy Lunges
  • 1:00 Jump Rope
  • 30s Band Pull Aparts (blue) + 30s HS Hold
  • 1:00 TrueForm Walk

Midline

1 Round (30s work : 25s rest)

  • Plank
  • Plank Shoulder Taps
  • Plank Hip Dips
  • Plank Arm Reaches
  • Side Plank
  • Side Plank
  • Plank Push-ups
  • Plank Rockers

Midline Mods

Conditioning

  • 10:00 BikeErg (4,467 m)
  • 10:00 TrueForm Run (1.3 km)
  • 10:00 BikeErg (4,484
  • 10:00 TrueForm Walk (1.12 km)

It was a very slow run. 😉

Midline

3 Rounds (:30 / :15)

  • OH MB Sit-up Throw (20#)
  • OH MB Sit-up (20#)
  • Russian Twist
  • OH MB Crunch (20#, keep feet up)

I had to mod the last two movements because the ball is too big and awkward to rotate with in that position. There was no way I was holding that ball between my feet either so I just crunched with it the entire set.

Up to Eleven

Conditioning

  • 11:00 BikeErg (4,796m)
  • 11:00 Row (2,400m)
  • 11:00 TrueForm Walk (1.18 km)
  • 11:00 BikeErg (4,809m)
  • 11:00 TrueForm Walk (1.26 km)

Midline

2 Rounds

  • 30s 2 Single Leg Lifts + 2 Side Crunches (legs stay raised)
  • 10s Rest
  • 30s Plank band pull + Side Plank band pull with knee raise
  • 10s Rest
  • 30s Plank band pull + Side Plank band pull with knee raise
  • 10s Rest
  • 30s Side Jack Knife
  • 10s Rest
  • 30s Side Jack Knife
  • 10s Rest
  • 30s Leg Raise Twist (legs stay up)
  • 10s Rest

Another modded workout from this guy…

Starting a Yoga Program

We’re going to start doing more yoga and the woman we followed on Sunday has a 30 day playlist which we’re going to progress through, just not in 30 days because we’ll try to do them on rest days and maybe on the weekends. Yesterday we did day one, which was 29 minutes long.

Conditioning

  • 2:00 SkiErg (418m)
  • 2:00 TrueForm Walk (0.22 km)
  • 10 Sets
    • 20s Standing BikeErg
    • 40s Rest

Nasty! I did 213, 211, 213, 215, 216, 217, 220, 220, 221, and 222 meters.

Chest

Bench Press

  • 10×45
  • 8×95
  • 5×135
  • 5×165
  • 5×185
  • 5×195
  • 5×205

3 Sets

  • 12 Incline DB Fly (20#)
  • 12 Incline Bat Wing Fly (20#)

Back

3 Sets

  • 12 Incline Back Fly (25#)
  • MAX Ring Rows (10-10-10)

3 Sets

  • 12 Seated Rows (wide, 115#)
  • 8/8 Kroc Rows (60# DB)