Year: 2022

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)

Home From Cancun

Well, we didn’t end up going to the fitness center again on our vacation. We got home last night, ran errands today, and were out in the garage a little after 3:30. We’re going to start some more structured golf stuff. The first is a series of swing speed home workouts from Jaacob Bowden, the founder of Swing Man Golf.

Dynamic Swing Strength

3 Sets of 4 Reps (per side)

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises
  • Incline Chest Fly

The program said to do 2-3 sets of 2 reps, but you could barely get a feel for the movement that quick and seemed like it would be way too easy. These are all using bands and we used the Crossover Symmetry bands we already have and we decided to do both sides of the body because we also want to be balanced. We really though the rep scheme was going to be crazy low, but we could feed the later sets of each move.

Conditioning

  • 10:00 AMRAP
    • 4/4 Twisting Box Jumps (12/14″)
    • 5/5 Wood Choppers (12/15#)
    • 6 Lateral Ball Slams (10/14#)
  • 5:00 Rest
  • 10:00 AMRAP
    • 8 Goblet Squat Jump (10/15#)
    • 10 Pike-ups
    • 12 Push-ups
  • 5:00 Rest
  • 10:00 AMRAP
    • 4 Burpee Pull-ups
    • 10 Renegade Rows (15/30#)
    • 6/6 Single Leg RDLs (20/30# DB)

We got really sweaty from these, especially after four days off. We’re also having unusually nice weather for November.

We sat to cool down and did a bunch of foot hurdles.

Beloved Fitness Center

On Saturday night we drove down to an airport hotel and flew out to Cancun on Sunday morning. This afternoon we went to the resort’s (Beloved Playa Mujeres) fitness center to get in some much needed movement and a little sweat.

Warm-up

2 Sets

  • 20 alt Dead Bugs (2# DBs)
  • 20 Stability Ball Rotations

2 Sets

  • 10/10 Knee-up, Foot Lifts
  • 10 alt Hip Rotations Facing Forward
  • 5 Plank to Downward Dog
  • Plank

Strength & Cardio

They actually have a decked out fitness center, so we used some machines we never get to use.

3 Sets

  • 12 Seated Cable Rows (35 kg, V-handle)
  • 12 Leg Press (70 kg)
  • 12 Cable Fly (10-7.5-7.5 kg)
  • Row

3 Sets

  • 12 Seated Dumbbell Shoulder Press (25# DBs)
  • 12 Rope Cable Curls (12.5 kg)
  • 12 Tricep Pushdowns (22.5 kg)
  • Row

3 Sets

  • 12/12 Hip Abductions (25 kg)
  • 12 Ab Crunches (25 kg)

It was good to sweat out all of the alcohol from yesterday.