Month: February 2023

2023/02/19

B got LASIK on Thursday and I have a long trip coming up, so figured this will be a good time to rest up my back and see how it recovers. Haven’t worked out in days and taking it real easy before leaving.

Conditioning

  • 8:00 TrueForm Walk
  • 8:00 BikeErg
  • 8:00 TrueForm Walk (2:00/2:00 sideways, 2:00 back, 2:00 forward)
  • 8:00 BikeErg

Midline & Mobility

2 Sets

  • 20 alt Side Crunches
  • 20 alt Hip Openers w/ Trunk Twist

2 Sets

  • 10/10 Fire Hydrants
  • 20 Standing Bicycles

2 Sets

  • 10/10 All 4s Elbow Up Twists
  • 20 DB Marches (25# DBs)

2023/02/15

Swing Man Golf

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

Full Swing

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

Conditioning

6 Rounds

  • 8×20′ Suitcase Carry (35# DB)
  • 6 Burpees
  • 10 DB Hang Cleans (25# DBs)
  • 10 Weighted Step-ups (25# DBs, 20”)
  • 10 French Press (40#)
  • 10/10 DB Swing Rotations (12#)

19:18

Midline

4 Sets

  • 12 Standing Knee Raise to Elbow (15# DB behind head)
  • 20 alt Side Crunch
  • 10 Pike-ups
  • 10/10 KB Around the world (35#)

2023/02/13

My back was pretty bad at points during the night. Should have known better spending almost all day in the work shop standing on the concrete. I’ve already thrown out those old shoes and need to get a mat down there to stand on. Decided to skip some of the golf swing stuff today and not risk it.

Conditioning

20:00 AMRAP

  • 4 Strict Pull-ups
  • 8 Step-ups (20”)
  • 10 DB Swinging Front Raise (15#)
  • 6x 20′ Shuttle Run
  • 8/8 Side Plank Pulses
  • 10 DB Push-ups
  • 50 Jump Rope

After two box jumps I went right to the step-ups because of my back. Cut back on the weight today and we added the running. I got through 6+19.

Mobility

2 Sets

  • 10 Wall Slides
  • 8/8 Half Indian Sit w/ other leg back, bring leg around to front

2 Sets

  • 20 Swing stance, wide arm rotations
  • 20 Stability ball pelvic tilts

2023/02/12

Yesterday we went to the golf simulator in Midland and got in 14 holes.

Legs

3 Sets

  • BikeErg
  • 10/10 Split Squats (20# DBs)
  • 10 DB RDLs (25# DBs)

3 Sets

  • BikeErg
  • 8/8 Step-downs (14″, 25# DB)
  • 12 Incline Front Squats (2″, 20# DBs)

3 Sets

  • BikeErg
  • 16 Front/back Lunges (25# DB in front rack)
  • 20/20 Seated Leg Raise Pulses

3 Sets

  • BikeErg
  • 30 Calf Raises (20# DBs, toes in/nuetral/out)
  • 10 Squat Jumps

Took exactly 33:00.

Midline/Mobility

3 Sets

  • 10/10 Lunge w/ Rotation
  • 10/10 Pallof Press (CS blue)
  • 10/10 Banded Rotation (CS blue)
  • 10/10 Ballerina Stretch
  • 10/10 Hip Openers

2023/02/10

  • 5:00 TrueForm Walk
  • 4 Sets
    • 10 DB Hang Snatch (30# DB)
    • 10 Straight Arm Pulldowns (60#)
    • Weighted Dead Bugs (5# DBs)
  • 5:00 BikeErg
  • 4 Sets
    • 8/8 Weighted Lateral Step-ups (20”, 20# DB)
    • 10 DB Curls (20# DBs)
    • Plank
  • 5:00 TrueForm Walk (1:00/1:00 Sideways, 2:00 Back, 1:00 Forward)
  • 4 Sets
    • 10/10 Banded Single Arm Chest Fly (CS blue)
    • 16 Combo Raises (10# DBs)
    • Kneeling DB Rotations or Kneeling Wood Chops (15# DB)

2023/02/09

Swing Man Golf

2 Sets of 8-10 Seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

We’d been setting these up wrong for over two months. 🤦‍♂️

Full Swing

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4×5 Both Arms

I finally hit 100 mph today after getting a bunch of 99s.

Conditioning

2 Rounds – 1:00 stations, 10s transition

  • Lunges
  • Incline Back Fly + Incline Hammer Curl (25# DBs)
  • Row
  • DB Floor Press (25# DBs)
  • DB C&J (25#) + Bottom Squat Hold

2 Rounds – 1:00 stations, 10s transition

  • Reverse Lunges
  • Incline Back Fly + Incline Hammer Curl (25# DBs)
  • BikeErg
  • DB Floor Press (25# DBs)
  • DB C&J (25#) + Bottom Squat Hold

I was getting 14-18 flies, 14 curls, 3×15 floor press, and 10 C&J. It was supposed to be tricep kickbacks paired up with the C&J but my triceps had enough.

Mobility

2 Sets

  • 10 Cat/Cow
  • 10/10 Golf Ball foot hurdles

2 Sets

  • 10/10 Side Lay w/ Arm Rotation OH
  • 5/5 Bent over one leg ball rotation

2 Sets

  • 10/10 Standing Hip Opener
  • 20 all-4s Hip Crunch

2023/02/08

Conditioning

6 Rounds

  • 40/40′ Single Arm OH Carry (35# DB)
  • 6 Burpees
  • 10 DB Hang Cleans (25# DBs)
  • 10 Weighted Step-ups (25# DBs, 20”)
  • 10 French Press (40#)
  • 10/10 DB Swing Rotations (15#)

20:46

Midline

4 Sets

  • 10 Lateral Jumping Ball Slams (14#)
  • 20 alt Side Crunch
  • 10 Pike-ups
  • 10/10 KB Around the world (35#)

Mobility

2 Sets

  • 20 Hip Openers
  • 10 Cat/Cow

1 Set

  • 20 All-4s Hip Crunches

2023/02/06

Swing Man Golf

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

Full Swing

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 3×5 Both Arms

Conditioning

20:00 AMRAP

  • 4 Strict Pull-up
  • 8 Box Jump/Step-up (20”)
  • 10 DB Swinging Front Raise (20#)
  • 8/8 Side Plank Pulses
  • 10 DB Push-ups
  • 50 Jump Rope

After three rounds I switched to step-ups. Got through 6+48.

Mobility

2 Sets

  • 10 Wall Slides
  • 10/10 Half Indian Sit w/ other leg back, bring leg around to front

2 Sets

  • 20 Swing stance, wide arm rotations
  • 20 Stability ball pelvic tilts

2023/02/05

Legs

3 Sets

  • BikeErg
  • 10/10 Split Squats (20# DBs)
  • 10 DB RDLs (25# DBs)

3 Sets

  • Row
  • 8/8 Step-downs (14″, 25# DB)
  • 12 Incline Front Squats (2″, 20# DBs)

3 Sets

  • BikeErg
  • 16 Front/back Lunges (25# DB in front rack)
  • 20/20 Seated Leg Raise Pulses

3 Sets

  • Row
  • 30 Calf Raises (20# DBs, toes in/nuetral/out)
  • 12 Squat Jumps

Midline

3 Sets

  • 10/10 Lunge w/ Rotation
  • 10/10 Pallof Press (CS blue)
  • 10/10 Banded Rotation (CS blue)
  • 10/10 Ballerina Stretch
  • 10/10 Hip Openers