On Sunday there was a lot of work done in the bathroom to get it functional again. We did go out for a 1.87 mile walk and started doing some mobility, but called it quits and finished some things in the bathroom. Yesterday I walked my last 18 holes of the year.
Back, Biceps, and Conditioning
Partner A: Step-ups w/ Knee Drive (14″)
10 Underhand Pulldown (71/104#)
20 alt Seated Gorilla Rows (15/20# DBs)
12 DB Curls (15/20#)
Partner A: Backwards Step-ups (14″)
12 Lat Pulldown (60/104#)
10 Inverted Bar Rows
12 Single Dumbbell Curls (30/45#)
Partner A: Side Step Over w/ Rotation (14″)
12 Incline Back Flys (15/20# DBs)
12 Straight Arm Pulldown (38/60#)
12 In and Out Hammer Curls (15/20# DBs)
I started with the movements today and we switched out a couple of movements. Took us a total of 31:20. I think I went 28-28-32, 32-36-40, and 28-32-32 for all of my steps.
Yesterday I went down to my brother’s and helped install flooring all day. Didn’t get home until almost midnight and was exhausted! Cut the lawn this morning, made a step for B to get up to the outdoor pull-up bar, and we got to the workout around 1pm I think.
20 PVC Passes
5 Pendlay Rows (65#)
5 Pendlay Rows (95#)
MAX Strict Pull-ups
Still rough, but felt better than recent strict work. I didn’t wear grips until the final two sets. Got 10-8-7-6.
10 Pendlay Rows (115#, supinated)
10 Underhand Lat Pulldowns (126#)
10 Inverted Bar Rows (wide)
10 Seated Cable Row (107#)
10 Seated Cable Row (96#)
10 Seated Cable Row (85#)
We used the homemade, really wide bar today and I really tried to squeeze my reps and hold for a split second.
24 Side Crunches
20 Plyo Lunges (20# DBs)
50s Sandbag Hold (100#)
Didn’t run a clock for this one and kind of ran it as a partner workout, so B started with lunges, I did crunches, and then we switched. Then I held the sandbag while she burpeed and we switched. It was really hot out behind the house and it took a lot out of me.
Going to be 90s all weekend. Feeling my glutes from the lunges.
alt Side Crunches
Stiff-Legged Deadlift (75#)
Was written with GHD sit-ups and back extensions as the first two movements, so this was our modification. I also scaled down from 95#. Interesting workout. I went 10×3, 7×3 + 4, 5×3 + 2×4, and then unbroken through 15-10-5 for the knees to elbows. That’s 300 reps on the bar in a week for me! Finished this in 18:09.
10 Seated Cable Row (104#)
10/10 Seated Single Arm Cable Row (49#)
10 Lat Pulldown (115#)
10 Underhand Lat Pulldown (115#)
The second set felt easier, so I’m wondering if I had it set to 104 pounds.
The DOMs kicking on around my shoulders, upper back, and calves is real from 21.1. Yesterday I went back to the video and evaluated my time splits and was really thinking about a redo. Not going to push it though. My calf and shoulder survived and did pretty well I must say. No need to hit them both with a lot more reps so soon. I need to survive the upcoming two weeks of the open. Out in the garage at noon.
10 Lat Pulldowns (115#)
10 Underhand Lat Pulldowns (115#)
10 Seated Cable Row (115#)
10 Incline DB Back Fly (30#)
10 Standing Offset Double Handle Row (93#)
10 Incline DB Rows (40#)
10 Plank Walkouts
30 Oblique Crunches
I came out hot, flying through the V-ups. The plank extensions were really hard though, with my sore shoulders. I can feel these crunches more in my oblique than any other movement I can think of. Finished in 6:40.
8:00 EMOM (alt)
18 cal Row
I knew this was going to be rough and it sure was. The row took about 39-38-38-38 seconds according to the computer (I couldn’t see the clock with the way I had setup). I started out at 46 seconds for the burpees and got a second faster each time. No joke and a perfect workout for today.