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)

Cancelled

Warm-up

  • 0.3 km TrueForm Walk
  • 721m Row
  • 20 PVC Passes

Chest & Back

Incline Bench Press

  • 10×45
  • 5×95
  • 5×125
  • 5×145
  • 5×150
  • 5×155
  • 5×160

We used an aggressive incline today.

3 Sets

  • 12 Incline DB Fly (15-15-20#)
  • 12 Incline Bat Wing Fly (15-15-20#)

3 Sets

  • 12 Incline Back Fly (25#)
  • MAX Ring Rows (10-8-8)

3 Sets

  • 12 Seated Rows (wide, 115#)
  • 8/8 Kroc Rows (50#)

I’m posting this the next morning and realized I don’t really look things up in BTWB anymore, so I cancelled my subscription and will stop double posting my workouts.

A Little Stain

Things are a bit sore from the last two days and from processing a bunch of wood and then sanding.

Conditioning

3 Rounds

  • 6:00 BikeErg (2,591 – 2,600 – 2,621 m)
  • 6:00 TrueForm Walk (0.61 – 0.66 – 0.69 km)

Midline

12:00 AMRAP

  • 15 V-ups
  • 12 alt Lunge w/ Twist (15# plate)
  • 15/15s Copenhagen Plank
  • 60/60′ Suitcase Carry (70# KB)
  • 20 Bicycles
  • 12 alt Plank T-Rotation

Some new movements, after looking at a Men’s Health post. Got through 3+7.

Then we stained wood for two hours.