Month: March 2023

2023/03/30

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

4 Rounds (30s work, 5s transition)

  • Burpees
  • Seated Straight Leg Raise
  • Step-downs (12″, 25# DB)
  • Step-downs
  • KB Around the World (35#)
  • DB Shoulder Press (20# DBs)
  • Row
  • Row
  • Clam Shells
  • Side Laying Leg Raise

Mobility

2 Sets

  • 6/6 Cat/Cow w/ Leg out to side & toes raise in Cow
  • 20 Lying Hip Openers

2 Sets

  • 10 Prone PVC Press
  • 6/6 All 4s Reach through and up

2023/03/29

Legs and especially ass are still sore from the leg stuff.

Back, Biceps, & Conditioning

4 Rounds (30s work, 5s transition)

  • Strict Pull-ups
  • DB Curl + Lift to top of head (12/10# DBs)
  • TrueForm Walk / BikeErg
  • TrueForm Walk / BikeErg
  • Kroc Row (40/30# DB)
  • Kroc Row
  • Cross Body Curl (12# DB)
  • Cross Body Curl
  • TrueForm Walk / BikeErg
  • TrueForm Walk / BikeErg
  • Incline Back Fly (20# DBS)
  • Lateral Raise + Curl (8/5# DBs)
  • TrueForm Walk / BikeErg
  • TrueForm Walk / BikeErg

I got six single pull-ups each round and was getting about 15 reps of each movement except the raise and curl, which was about nine. I walked in the odd rounds and biked in the evens.

Midline

2 Sets 

  • 20 Single DB to Knee + Press (15#)
  • 20 Standing Bicycles w/ DB behind head (15#)
  • 15/15 Standing Cross Body Knee to Elbow (8#)
  • 10/10 Standing Oblique Knee to Elbow + Windmill (8#)

This was tough on the shoulders!

2023/03/27

Yesterday we walked 3.19 miles in about 57 minutes. Was nice to be outside! I also spent several hours in my workshop and my back was feeling it overnight and this morning.

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

Legs & Conditioning

3 Sets

  • BikeErg
  • 8/8 Cossack Squats (15/12# DBs)
  • 10 RDL (62# KB / 25# DBs)

3 Sets

  • Row
  • 8/8 6/6 Cross-over Side Step-ups (20/12”, 20/15# DB)
  • 20 A Jumps (15# DBs) / 12 Back Squats (35#)

I did the A jumps.

3 Sets

  • BikeErg
  • 12 Curtsy Lunges (15/10# DBs)
  • 20/20 Seated Leg Raise Pulses

3 Sets

  • Row
  • 30 Calf Raises (25# DBs)
  • 10 Squat Jumps

Took us 31:57. B actually did the Row and BikeErg opposite of me so we didn’t have to switch the seat so much.

2023/03/25

Arms

3 Sets

  • 10 DB Curls (25# DBs)
  • 15s Chin-up Hold
  • 12 French Press (40# DB)
  • 12 Tate Press (35# DBs)
  • 50 Banded Curls (red)
  • 50 Tricep Pushdowns (blue)

Midline

3 Sets

  • 30 Oblique Heel Touches
  • 10 Jack Knives (15# DB)
  • 10/10 Single Arm OH Leg Lifts (15# DB)

2023/03/24

Conditioning

4 Rounds (30s work, 5s transition)

  • Burpees
  • Seated Straight Leg Raise
  • Step-downs (12″)
  • Step-downs (12″)
  • KB Around the World (35#)
  • DB Shoulder Press (20# DBs)
  • TrueForm Walk
  • TrueForm Walk
  • Clam Shells
  • Side Laying Leg Raise

Midline

2 Sets

  • 6/6 Cat/Cow w/ Leg out to side & toes raise in Cow
  • 20 Lying Hip Openers

2 Sets

  • 10 Prone PVC Press
  • 6/6 All 4s Reach through and up

2023/03/22

4 Rounds (30s work, 5s transition)

  • Twisting Box Jumps (20″)
  • Twisting Box Jumps (20″)
  • Push-ups
  • Kroc Rows (40# DB)
  • Kroc Rows (40# DB)
  • Standing Double DB Rotations (arms & elbows up, 5# DBs)
  • DB Rotation Passes (15#)
  • Single DB Curls (40#)
  • Side Shuffles
  • RDL (53# KB)

2023/03/21

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

2023/03/20

Life got in the way over the weekend. We did hit golf balls on the sim for an hour Saturday morning.

Conditioning

4 Rounds – 1:00 stations, 10s transition

  • Lunges
  • Incline Back Fly (20# DBs) + Incline Hammer Curl (20# DBs)
  • BikeErg
  • DB Floor Press (25# DBs) + OH March (25# DBs)
  • DB C&J (25# DBs) + Bottom Squat Hold

Midline

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 (8# MB)

2 Sets

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

2023/03/16

Five days in a row. I just wish I’d get over this cough.

Conditioning

6 Rounds

  • 4x Suitcase Carry (40′, 53# KB)
  • 6 Burpees
  • 10 DB Hang Cleans (20# DBs)
  • 10 Weighted Step-ups (20# DBs, 20”)
  • 10 Double DB OH Standing Tricep Extensions (20#)
  • 10/10 DB Swing Rotations (12#)

I did regular burpees after the first round and it was no issue for my back. Took me 18:04.

Midline

4 Sets

  • 8/8 Standing OH DB to Cross Knee (10#)
  • 20 Side Crunch (10# DB)
  • 10 Pike-ups
  • 10/10 KB Around the world (35#)

2023/03/15

My abs are sore.

Conditioning

20:00 AMRAP

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

I got through 7+22 and never missed with the rope.

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