Combos

  • 2 Rounds
    • Row (while partner does their round)
    • 15 Jumping Jack DB Presses (5/8#)
    • 12 DB RDL + Bent Over Row (15/20#)
    • 12 Plank DB Toe Touches (5/8#)
    • 6/6 Split Squat + DB Shoulder Press (12/15#)
  • 3 Rounds
    • Row
    • 15 Jumping Jack DB Presses (5/8#)
    • 12 DB RDL (15/20#)
    • 12 DB Upright Rows (20#)
    • 12 Plank DB Toe Touches (5/8#)
    • 6/6 Split Squat + DB Shoulder Press (12/15#)

I didn’t like the combo of the RDL with the row for my back, so after two rounds I switched it up. Took us 27:19 and we rowed 5,270 meters.

Long Swing Man Day

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Swing Strength – 2 Sets

  • 3 Decline Chest Fly to Triceps Extension
  • 3 Cross Body Lat Pulldown
  • 3 Wood Chops
  • 3 Lateral Raises – Back/Deltoids/Biceps
  • 3 Incline Chest Fly

Dynamic Swing Speed – 2 Sets

  • 6 Decline Chest Fly to Triceps Extension
  • 6 Cross Body Lat Pulldown
  • 6 Wood Chops
  • 6 Lateral Raises – Back/Deltoids/Biceps
  • 6 Incline Chest Fly

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 3×5 Full Swing

After accidentally hitting my 60° on the concrete last week, we went to the thrift store and bought a PW and a fairway wood for a total of $1. Longest day of the five day program, but still only took about 35 minutes.

Lifting / Conditioning

3 Sets

  • 10 OH Barbell Reverse Lunges (35/55#)
  • 10 Lat Pulldowns (71/104#)

3 Sets

  • 5/5 Lateral Step-up w/ Knee Drive and MB Twist (10/14#, 20″)
  • 10 DB Bench Press (25/50#)

3 Sets

  • 8/8 Knee Raise w/ External Rotation Hip to Side Lunge
  • 5/8 Strict Chin-ups

3 Sets

  • 12 Lunges w/ Curls (10/15# DBs)
  • 12 Tricep Pushdowns (38/60#)

We kept moving from movement to movement while the other person was on the other movement, so not much rest time. It was tougher than expected.

It Showed

Another long day in the workshop, getting a lot done. We made it out to the garage at 4pm.

Conditioning

30:00 AMRAP

  • 12 Walking Lunges
  • 5 Strict Pull-ups
  • 10 Burpees
  • 10 alt Side Ball Slams (14#)
  • 8/8 Lateral Step-ups w/ Knee Drive (24″)
  • 12 Hang Dumbbell C&J (25# DBs)
  • 20 Slow Mountain Climbers

Tough workout. Easy one to keep track of in my head and I got through 6+27. I did all singles on the pull-ups.

Mobility

  • 2×8/8 Kneeling Elbow Reach
  • 2×20 Hip Openers
  • 8/8 Ballerina Reach against Rig

Haven’t done the openers in weeks and it showed.

Hang It

Conditioning

10 Sets

  • 30s BikeErg
  • 30s Rest

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Downswing Overspeed – 2×6

  • Trail Arm
  • Lead Arm
  • Both Arms

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4-6×5 Full Swing

Hang the Banner Week 1 Workout 1

Going to try some golf workouts from the book, “Hang the Banner.”

3 Sets

  • 10 Cat/Cow
  • 10 Golf Ball Foot Hurdles
  • 10 Follow-through w/ Bands

2 Sets

  • 3 Single Leg Standing Balance
  • 4 Standing Anti-Rotation w/ Bands

2 Sets

  • 30 Calf Raise
  • 10 Standing Row w/ Bands
  • 10 Toe Raises w/ Looped Band
  • 10 Single Arm Row on One Foot

We cut back the last two seconds instead of doing 3 sets of each. I think I may stop tagging all of the exercises in each post instead of basically having everything listed out twice, in the post and then in the tags.

Full Swings

Swing Man Golf Day 2

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

These are tough one handed!

Dynamic Swing Speed – 2 Sets of 6

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4×5 Full Swing

The full swing was supposed to be 2×15 but that’s a lot of swings in a row. I used a 60° and Brandi used her 7 iron because we’re swinging in the garage. My max speed was 92 and B’s was 70. We each got progressively faster over the first three sets.

That was fun! I hadn’t swung a club in about a month. Swinging with only my lead arm feels a little sketchy that I might extend and hit the ceiling.

Conditioning

10:00 AMRAP

  • 10 Goblet Squat Jumps (15#)
  • 10 DB Push-ups
  • 10 Renegade Row + Reaches (15#)
  • 40 Jump Rope

You may have noticed I haven’t been keeping track of rounds in my workouts. Doesn’t matter and takes the pressure off.

Midline

2 Rounds

  • 10/10 Single Leg Vups (15#)
  • 20 Russian Twist Slam Balls (15#)
  • 12 Jack Knives (15#)
  • 10/10 Plank Ball Roll to Knee (15#)

Restarting Swing Man

Sunday was a long day in the work shop, so we worked out to start the week.

Swing Man Golf

3 Sets

  • 4/4 Decline Chest Fly to Triceps Extension
  • 4/4 Cross Body Lat Pulldown
  • 4/4 Wood Chops
  • 4/4 Lateral Raises – Back/Deltoids/Biceps
  • 4/4 Incline Chest Fly

Since I was sick for a week and a half it took us awhile to get back to this golf stuff. This time we did it slow and “heavy” like we were supposed to.

Conditioning

4 Rounds (IGYG per movement)

  • 6 Burpee Box Get Overs (44″)
  • 10 Back Squats (65#)
  • 12 Push Press (65#)
  • 12 Twisting Lunges (15# DBs)
  • 20 Dead Bugs (8# DBs)

It took us 23:05.

Switch After Three Rounds

Already feeling all of the lunges from yesterday.

  • 3 Rounds
    • 1:00 Row
    • 1:00 Lateral Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 Plank + 4×5 Push-ups
    • 1:00 BikeErg
    • 1:00 20 Bent over DB Back Fly (20#) + alt DB Curls (12#)
    • 1:00 In & Out Pike-ups + OH Crunches (10# DBs)
  • 3 Rounds
    • 1:00 Row
    • 1:00 Step-up w/ Knee Drive & MB Twist (20″, 14#)
    • 1:00 10 Plank Push-ups + Plank
    • 1:00 BikeErg
    • 1:00 10 Bent over DB Back Fly (20#) + 10 Bent over DB Rows + alt DB Curls (12#)
    • 1:00 Reverse Crunches + Oblique Heel Touches

We did program the clock to have a 10 second transition after each minute as well. Really worked up a sweat again! Was planned for 6 rounds, but I had to switch a few things around at the mid point.

Improving Condition

Conditioning

20:00 AMRAP

  • 12 Curtsy Lunges (15# DBs)
  • 8 Burpees
  • 6/6 Reverse Lunge Step-ups (24”)
  • 8 DB Push Press (15#)

They were mostly shoulder presses because I went so light. I really worked up a sweat for it being so cold outside. Was coughing quite a bit, but felt the best I have this week.

Midline

3 Sets

  • 30/30s Plank w/ Raised Leg
  • 12/12 Banded Rotations (CS blue)
  • 12/12 Pallof Circles (CS blue)
  • 12 OH Leg Raises (30#)

Out for the Count

I got sick on Sunday after returning from Cancun and over a week later I’m still not past whatever it was. I think RSV or influenza B. I think the last time I was sick for so long was after the Tough Mudder, when I got some nasty shit.

Today is the first time since last Saturday that I attempted to workout. In order to ease back in, I kept it simple.

30:00 BikeErg (12,873 m)