Day: October 16, 2022

Triple B

Yesterday we started gutting the small main floor bathroom and this morning we were back at it, getting up the old tile floor, mortar, and subfloor. After cleaning that up it was time for a workout around 2pm I think.

Warm-up

  • 20 PVC Passes
  • 20 Trunk Rotations
  • 10 Cat Camels

Back, Biceps, and Box Step-ups

3 Sets

  • Partner A: Step-ups w/ Knee Drive (14″)
  • Partner B:
    • 5 Underhand Pulldown (82/115#)
    • 20 alt Gorilla Rows (15/20# DBs)
    • 12 DB Curls (15/20#)

My back was pretty lit up from the floor work so I used the same box at B.

3 Sets

  • Partner A: Backwards Step-ups (14″)
  • Partner B:
    • 12 Lat Pulldown (60/104#)
    • 12 Pendlay Row (45#)
    • 12 Waiter Curls (10/15# DBs)

3 Sets

  • Partner A: Side Step Over (14″)
  • Partner B:
    • 12 Incline Back Flys (15/20# DBs)
    • 12 Straight Arm Pulldown (38/60#)
    • 12 In and Out Hammer Curls (15/20# DBs)

It took us 31:45 today. I went 28-30-34, 30-32-34, and 32-34-36 on the box. Then it was time to clean more stuff up and we removed all of the wallpaper in the bathroom

Speed Work

We’re going to focus on some golf stuff and swing speed this winter. Should be interesting

Midline & Conditioning

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 10/10 alt Lunge Side Ball Slams (10/20# MB)
  • 10/10 Golf Swing DB Rotation (5/10#)

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 10 Side Jump Ball Slam (8/15#)
  • 30 Kneeling Rotating MB (8/15#)

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 20 OH DB March (15/20# DBs)
  • 20 Plank Knee Taps

3 Sets

  • 30s TrueForm Run / Row / Jump Rope
  • 12 OH Piked Knee-ins (15#)
  • 20 alt OH Side Crunches (8/15# MB)

I ran in sections one and three and rowed in two and four. Took me 22:57.

Mobility

3 Sets

  • 5/5 MB, roller, wall rotations (15# Slam Ball)
  • 20 Weighted Dead Bugs (5# DBs)

2 Sets

  • 20 Seated Hip Openers
  • 7/7 Banded Backswing Press (red band, video)

Other reference videos where we took some of these movements.

https://www.instagram.com/p/CjN3_TQuLqk/?igshid=NmNmNjAwNzg=
https://www.instagram.com/p/Cjp9z9nOyCd/?igshid=NmNmNjAwNzg=

We also took our drivers out in the back yard to test swing speed. I maxed out at a 108 and averaged about a 103. B hit 79 a couple of times and averaged about a 76.