Day: December 12, 2022

Double Ibex

Went to the Lions game yesterday so a lot of time sitting. Our abs were pretty sore from the sit-ups.

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 of 6

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

Dynamic Swing Speed – 2 Sets of 4

  • 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
  • 3×5 Both Arms

We both went up another mph to 99 and 78.

Conditioning

10:00 AMRAP

  • 5 Burpee Pull-ups
  • 5 KB Sumo Deadlifts (70/53#)
  • 5 Box Jumps (24/20″)
  • 5 DB S2OH (30/15#)

Slight mod from the 13 rounds with 3 reps of each movement that we saw on Ibex. I got through 6+5.

Midline

4 Sets

  • 20s 2 Bicycles (w/ double arm reach) + 1 Tuck-up
  • 10s Rest

This also came from Ibex, but we did half the sets.