Month: January 2023

Swing Man Golf – Day 4

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 3

• 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 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
• 3×5 Both Arms

I was a lot more consistently in the mid-90 mph on the full swings and maxed at 98 again. B got up to 74.

Conditioning

4 Rounds (10s transition between minutes)

• 1:00 TrueForm Walk / BikeErg
• 30s Plate Front Raise (10#) + 30s Single DB Curl (35#)
• 30s Reverse Crunch + 30s alt Side Crunch
• 1:00 Seated DB Shoulder Press (12# DBs)
• 1:00 Lunge

Mobility

2 Sets

• 10/10 Hip Openers
• 10/10 Rig Ballerina Stretch

Conditioning

• 5:00 BikeErg
• 5:00 Row
• 5:00 BikeErg
• 7:00 TrueForm Run
• 5:00 BikeErg
• 5:00 TrueForm Run

Midline

3 Sets

• 6/6 Side Plank Reaches
• 10 OH Leg Lifts (20# DB)
• 20 Kneeling DB Rotations (20#)
• 20 OH March (20# DBs)

Hang the Banner Week 4 Workout 2

2 Sets

• 10/10 Band Internal Rotation
• 10/10 Band External Rotation
• 10/10 Golf Ball Foot Hurdles

2 Sets

• 10 Forearm Slides
• 3 Single Leg Balances (on Bosu ball)
• 10/10 Toe Raises w/ Band

2 Sets

• 10 Banded Shoulder Blade Retraction
• 30 Calf Raises
• 10/10 Banded Single Arm Fly

4 Rounds (10s transitions)

• 1:00 Step-ups (20″)
• 1:00 BikeErg
• 1:00 Side Planks
• 1:00 Russian KBS (35#)
• 1:00 Hamm Curl + Shoulder Press (12# DBs)
• 1:00 Renegade Rows (20# Dbs)

Swing Man Golf – Day 3

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 Sets of 6

• Trail Arm
• Lead Arm
• Both Arms

Full Swing Repetitions

• 2×5 Trail Arm
• 2×5 Lead Arm
• 2×5 Both Arms

Conditioning

5 Rounds

• 10 DB Front Raise Squats (12# DBs)
• 10/10 DB Swing Rotation to Uppercut (golf movement) (15#)
• 10 Side Jumping Ball Slams (14#)
• 10 Pull-ups
• 10 Push-ups

13:35

Mobility

2 Sets

• 10/10 Hip Openers
• 5 Curl-ups (10 count)

2 Sets

• 20 alt Lying Hip Openers

My back is feeling better, but don’t want to push it.

Mobility

2 Sets

• 10 Prone Arm Lifts (in/out)
• 20 Dead Bugs

2 Sets

• 5 Curl-ups (10 count)
• 10 Cat/Cow

2 Sets

• 10 Kneeling Hip Crunches
• 10 Side Child’s Pose with Leg Crossed

Arms+

3 Sets

• 12 Incline DB Bench Press (25#)
• 12 alt Seated Arnold Press (25#)
• Bike Erg

3 Sets

• 12 Banded Pec Fly (CS red-blue-blue)
• 20 Plank Shoulder Taps
• TrueForm Walk

3 Sets

• 12 Barbell Curls (45#)
• 12 Tate Press (25# DBs)
• TrueForm Walk (Back, Side, Side)

3 Sets

• 21s (20# DBs)
• 10/10 Standing Single Arm Tricep Extension (20#)
• TrueForm Walk (Back, Side, Side)

Did about 10-15 minutes of mobility work yesterday. My back is considerably better today.

Back & Midline

3 Sets

• 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
• 12 Close Grip Pulldown (93#)
• 50 Kneeling DB Rotations (20#)

3 Sets

• 12 Wide Grip Seated Row (93#)
• 10 Underhand Grip Seated Row (93#)
• 40 OH March (20# DBs)

3 Sets

• 10 Chest Support DB Wide Row (20#)
• 10 Chest Support DB Low Row (20#)
• 10/10 Side Jack Knives

Condioning

6:00 AMRAP

• 6 Box Jump (20″)
• 6 Hang DB C&J (25# DBs)

Hang the Banner Week 4 Workout 1

2 Sets

• 5/5 Standing Hip Opener (3 seconds)
• 10 Hip Tilt w/ Stability Ball on Wall

2 Sets

• 5 Omnidirectional Movement
• 20/20 & 5/5 Lateral Monster Walks

2 Sets

• 20 alt Rotation w/ Eye on the Ball
• 25 Hip Bridges
• 6 position Manual Resistance (5 seconds)

My back was a bit rough today, so none of the Swingman work.

Mobility

2 Sets

• 10 Cat/Cow
• 10 Bird Dogs

2 Sets

• 10 Stability Ball Overhead Reach (3s)
• 10 alt Kneeling T-spine Rotations

2 Sets

• 5/5 Pigeon Position Trail Foot Lift
• 5/5 Pigeon Position Trail Knee Lift
• 20 alt Hip Openers

Conditioning

4 Sets

• 12 Walking Lunges (20# DBs)
• 6/6 Step-downs (12”)
• Partner B: BikeErg

4 Sets

• 12 Step-ups (20″, 2 sets with 15# DBs)
• 10/10 Single Leg Hamstring Curls (Slider)
• Partner B: TrueForm Run / BikeErg

21:49

I got a migraine on Friday afternoon so had to skip the workout and yesterday we booked an hour at a golf simulator. Out in the garage at 4 today.

Conditioning

4 Rounds

• 240′ Suitcase Carry (53# KB)
• 10 Push-ups
• 30 Mountain Climbers
• 10 DB Push Presses (30#)
• 75 Jump Ropes
• 10 Renegade Rows (30#)

Only took 12:02 this week.

Midline

2 Sets

• 10/10 Banded Rotations
• 10/10 Pallof Press
• 10/10 Banded Pallof Raises
• 10/1010/10 Butter Churners

Hang the Banner Week 3 Workout 3

2 Sets

• 10 Cat-Cow
• 3x 20s Bicep Stretch (20s rests)

2 Sets

• 1:00 Plank
• 10/10 Banded Wrist Pronation
• 10/10 Banded Wrist Suppination

2 Sets

• 10 Banded Bent over Rows
• 10/10 Single Arm Single Leg Standing Row (same arm & leg)
• 10 Banded Tricep Extensions

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

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
• 2×5 Both Arms

It had been over a month since we did the full swings, so only did two sets with both arms. I was able to get 98 mph on one swing, which is just one mph shy of my record, but my average was considerably lower than it was a month ago.

Conditioning

5 Rounds

• 10 DB Front Raise Squats (12# DBs)
• 10/10 DB Swing Rotation to Uppercut (golf movement) (15#)
• 10 Side Jumping Ball Slams (14#)
• 10 Pull-ups
• 10 Push-ups

This got gross real quick. I did kipping pull-ups with grips on and 2×5 each time. Finished in 15:10.

Back & Abs

3 Sets

• 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
• 12 Close Grip Pulldown (93#)
• 30 alt Side Crunches

3 Sets

• 12 Wide Grip Seated Row (93#)
• 10 Underhand Grip Seated Row (93#)
• 15 Hanging Knee Raises

3 Sets

• 10 Chest Support DB Wide Row (20#)
• 10 Chest Support DB Low Row (20#)
• 30 Oblique Heel Touches

Conditioning

6:00 AMRAP

• 16 Side Skaters
• 10 DB Hang C&J (20# DBs)

Was supposed to be 5 burpees but my back was out of whack so those didn’t feel very good.

Hang the Banner Week 3 Workout 2

2 Sets

• 10/10 Golf Ball Foot Hurdles
• 10 Romanian Deadlifts (45# KB)

2 Sets

• 3/3 Single Leg Standing Balance Cycles (front, side, back w/ 2 counts)
• 10/10 Lunge with Rotation
• 10/10 Banded Toe Raises

2 Sets

• 20 Slider Hamstring Curls
• 10/10 Split Lunge
• 30 Calf Raises (10 each – toes out, neutral, in)