Day: February 9, 2023

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