On Saturday we got exhausted after walking 9 holes of golf Then on Sunday I drove to meet my brother to golf 18 (in a cart) and we ended up going for a 2 mile walk in the evening after I got home. Yesterday I walked 18 holes.
On Sunday I mowed the lawn and worked a bunch of the trim. B wasn’t feeling well so we didn’t workout. Yesterday I had a club fitting with Titleist for new irons and wedges. I pretty much hit clubs for an hour straight. My low back and left side are feeling it.
Yesterday we did day 3 of MOVE – A 30 Day Yoga Journey, which was 24 minutes long. My chest is still sore from the ring dips.
80′ Lateral Monster Walk
80′ Monster Walk
10 Monster Squats
10 Monster Toe Touches
20 Trunk Twists
8 Back Squats (35#)
6 Step-ups (20”, 40# DBs)
6 DB RDLs (20# DBs)
140/120m TrueForm Run
12 Double DB RDLs (40#)
8 Back Squats (65#)
8 Broad Jumps
250/200m Standing BikeErg
14 DB Step-ups (20″, 50# DBs)
10 Duck Walk in Place (Half squat down to kneeling and back up to half squat)
20 Curtsy Lunges
We did this alternating rounds like we have been on leg day and it took us 30:34. This was money for the first week of a new cycle. The run felt really good today (maybe because it was first) and I could feel my hamstrings lighting up on the RDLs in the second set. Those step-ups were so terrible. Might try wearing a weight vest for the last superset next week.
30s Dead Bugs
30s Side Plank Twist (on elbow)
30s Side Plank Twist
30s Bear Crawl (forward/back over 6′)
30s Lateral Plank Walk
This really elevates the heart rate for being a core workout.
B had to substitute a bunch of movements today because of something in her hip. Increased the weights, bumped the reverse lunges up to 16 from 12 and did two more leg lifts per side. The second part was really bad. Took us 30:26.
10:00 Time Cap 1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
That weight was right up my alley and kept my back safe. I stepped back and up on almost all burpees until near the end, but I jumped them all over. Felt like I kept a solid steady pace and never really took time before picking the bar back up. Got through the 9s on the way back down and then 8 deadlifts and 1 burpee for a total of 137 reps.
Solid workout and I’ll be able to walk tomorrow. It’s so nice not stressing and obsessing about these workouts.