Month: January 2023

2023/01/16

Swing Man Golf – Day 1

Dynamic Swing Strength – 2 Sets of 4

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

Conditioning

4 Sets

  • 12 Walking Lunges (20# DBs)
  • 6/6 Step-downs (14”)
  • Partner B: BikeErg

4 Sets

  • 5/5 Twisting Box Jumps (20”)
  • 10/10 Single Leg RDL / Stability Ball Hamstring Curls
  • Partner B: TrueForm Run / BikeErg

I tested out the RDL and my back said no, so I did the hammy curls every round. I ran the first round, but my hip did not like it at all, so I biked the final three. Took us 23:14.

Mobility

2 Sets

  • 10 Stability Ball Overhead Reach (3s)
  • 10 Side Lunge with Overhead Reach / Rig OH Reach

2 Sets

  • 5/5 Pigeon Position Trail Foot Lift
  • 5/5 Pigeon Position Trail Knee Lift

10/10 Hip Openers

2023/01/15

I was exhausted on Friday so skipped the workout and then yesterday was a much needed day off from the bathroom and adulting. We went to Topgolf, which we’re feeling in our backs.

4 Rounds

  • 240′ Suitcase Carry (53#)
  • 10 Push-ups
  • 30 Mountain Climbers
  • 10 Push Presses (65#)
  • 75 Jump Ropes
  • 10 Renegade Rows (35#)

14:53

2 Sets

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

Used the CS red bannd.

2 Sets

  • 20 Hip Openers
  • 20 Bird Dogs

Need to get back to the mobility stuff; my hips are so tight.

2023/01/12

We needed an extra rest day yesterday.

3 Sets

  • Partner A: alt Side Crunches
  • Partner B:
    • 10 DB Bench Press (20/35# DBs)
    • 10 DB Flys (15/25# DBs)

I got 40-44-46 crunches.

3 Sets

  • Partner A: 100 Jump Rope
  • Partner B:
    • 10/15 Banded Uppercut Chest Fly (blue CS)
    • 15 Incline Push-ups (on bench, 5 wide, 5 normal, 5 close)

3 Sets

  • Partner A: Plank
  • Partner B:
    • 8 Front Raise + Lateral Raise (5/10# DBs)
    • 8 [Seated] Arnold Press (12/25# DBs)

3 Sets

  • Partner A: 75 Jump Rope
  • Partner B:
    • 10 DB Upright Rows (15/20# DBs)
    • 10 DB Around the World (5/8# DBs)

3 Sets

  • Partner A: 20/20 Single Arm OH March (20/25# KB)
  • Partner B:
    • 12 DB Skull Crushers (15/30# DBs)
    • 12 OH Tricep Extensions (rope on cable pulley, 27/38#)

My triceps were toast at the end. Took us 30:28.

2023/01/09

15:00 AMRAP

  • 5 Pull-ups
  • 10 alt Hang DB Snatch (20#)
  • 10 Step-ups (24”)
  • 10 Side Ball Slams (14#)

8+29

2 Rounds

  • 30 Hollow Flutter Kick
  • 20 alt V-ups
  • 20 OH Crunches
  • 20 Russian Twists
  • 20 Seated Leg Lifts

The first four movements were all using a 15# plate). Really felt this in my upper abs.

2023/01/08

3 Sets

  • Partner A:
    • 10 Incline Front Squats (20# DBs)
    • 10/10 Single Leg Hip Thrusts (15# DB)
  • Partner B: Uneven Farmer Hold (70 & 53# KBs)

3 Sets

  • Partner A:
    • 10/10 Reverse Lunge w/ Hop (15# DBs)
    • 20 A Jumps
  • Partner B: Plank

2 Sets

  • Partner A:
    • 10/10 Bulgarian Split Squats (12# DBs)
    • 10 Banded Hamstring Curls (blue)
  • Partner B: OH Hold (15# DBs)

2 Sets

  • Partner A:
    • 12 Single DB Curl (40#)
    • 12 Tricep Pulldowns (49#)
  • Partner B: Bottom Squat Hold

2 Sets

  • Partner A:
    • 12 DB Curl & Press (12# DBs, both underhand)
    • 12 Tricep Kickbacks (12# DBs)
  • Partner B: 10/10 KB Around the World (35#)

2 Sets

  • Partner A:
    • 12 Upright Rows (20# DBs)
    • 12 Combo Laterals (Front + Side, 10# DBs)
  • Partner B: OH Hold (15# DBs)

The second section was nasty! Took us 36:27.

2023/01/07

Busy day in the bathroom again with final drywall sanding, primer, and paint. Getting there!

3 Rounds

  • 2:00 BikeErg
  • 20 OH March w/ Arm Pump & Press (10# DBs)
  • 20 Standing DB Rotation (20#)
  • 10/10 Standing Wood Chop (20#)

3 Rounds

  • 2:00 BikeErg
  • 50 Hollow Flutter Kick
  • 15 Reverse Crunch
  • 15 Pike-ups

Took me 21:18.

2023/01/05

3 Sets

  • 10 Back Rack Reverse Lunges (65#)
  • 20 V-ups
  • 10 Lat Pulldowns (104#)
  • TrueForm Walk

3 Sets

  • 12 Curtsy Lunges (25# DBs)
  • 1:00 Plank
  • 12 Straight Arm Pulldown (60#)
  • TrueForm Walk Backwards

3 Sets

  • 6/6 Step-downs (14″)
  • 10/10 Banded Rotations (CS blue)
  • 12 Seated Cable Rows (104#)
  • TrueForm Walk Side/Side/Forward

One person walked while the other did the three movements. I worked up a good sweat, which surprised me. Took us 37:25.

2023-01-04

4 Sets

  • 20 Smashed Head DB Bench Press (30#)
  • 15 Tricep Pushdowns (49#)
  • 20 alt DB Front Cross Overs (15#)
  • 12 Ring Rows

20:00 AMRAP

  • 6 Deficit Push-ups (on 20# DBs)
  • 9 Double DB Hang C&J (20#)
  • 12/9 cal Row/BikeErg
  • 15 Sit-ups / 30 OH Marches (20# DBs)
  • 18 Lunges / Reverse Lunges

Sort of repeat of Dec 15 when I got 6+18. I knew my back wasn’t up for Devil Press today so I turned the cleans into C&J. In the first round of sit-ups my back was not feeling good, so I did marches the rest of the way. In the odd rounds I rowed and did lunges and then was on the bike with reverse lunges in the even rounds. Did 6+15.

2023-01-03

10:00 AMRAP

  • 5 Burpee Pull-ups
  • 5 KB Sumo Deadlifts (70#)
  • 3/3 Twisting Box Jumps (20″)
  • 5 DB S2OH (30#)

5+16

3 Rounds

  • 50 Jump Rope
  • 20 Leg Lifts
  • 20 OH Crunches (40# DB)
  • 14 Plank Pull Throughs (40# DB)

6:23