Day: December 1, 2022

First Full Swing Man Cycle

Swing Man Golf

Dynamic Downswing Overspeed

  • 2 Sets 6/6 Trail Arm
  • 2 Sets 6/6 Lead Arm
  • 2 Sets 6/6 Both Arms

Full Swing Repetitions

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

We finally got through one full cycle now and tonight we were talking about how we like spreading them out more instead of trying to fit in the five workouts in one week. We got the PRGR out for the first time with the thrift store PW and my max swing speed was 92 and B’s was 71 (I think).

Hang the Banner – Week 1 Workout 2

2 Sets

  • 10 Standing Hip Opener
  • 3/3 Wrist Flexion/Extension
  • 10 Hand Extension
  • 10 Hip Tilt w/ Stability Ball

2 Sets

  • 5/5 Lateral Movement w/ Looped Band
  • 20 Fingertip Wall Push-ups

2 Sets

  • 20/20 Wrist Curls (5#)
  • 25 Hip Bridges
  • 20/20 Reverse Wrist Curls (5#)
  • 20/20 Lateral Wrist Raises (5#)

It’s been quite a long time since we did some wrist stuff and as I type this up at 10:15 I can already feel it. I think we’re going to feel those fingertip push-ups as well. We did cut back to two sets of everything instead of three.

Conditioning

  • 3 Rounds
    • 12 Weighted Jumping Jacks / Jumping Jack + Shoulder Press (5/8# DBs)
    • 12 Half Kneeling Ball Slams (10/14#)
    • 12 OH Crunches (15# DB / 14# MB)
    • 12 Box Jumps (20/24″)
  • 3 Rounds
    • 12 Lateral Jump Ball Slam (10/14#)
    • 24 alt Side Crunches
    • 24 Plank Spiderman
    • 12 Goblet Squat Jumps (15# DB / 8# DBs)

I don’t like the weighted jumping jacks for my shoulders, so I did the alternate version. Took me 11:36.