Month: March 2023

2023/03/14

Lighter day today since we’ll be working out the next two days as well.

4 Rounds (1:00 work, 10s transition)

  • TrueForm Walk
  • AbMat Sit-up
  • Side Skater
  • Hang DB C&J (20#)
  • alt Side Crunch

Every other round I walked backwards.

2023/03/13

My back was really bothering me last night and through the night, but on the opposite side of where I usually have issues. After getting up this morning and moving around it has felt ok.

Legs & Conditioning

3 Sets

  • BikeErg
  • 10/10 Split Squats (12# DBs)
  • 10 RDL (25# DBs)

3 Sets

  • Row
  • 8/8 Step-downs (12”)
  • 12 Incline Front Squats (2”, 12# DBs)

3 Sets

  • BikeErg
  • 16 Front/back Lunges
  • 20/20 Seated Leg Raise Pulses

3 Sets

  • Row
  • 30 Calf Raises (15# DBs)
  • 10 Squat Jumps

Mobility / Midline

3 Sets

  • 10/10 Lunge w/ Rotation
  • 10/10 Pallof Press
  • 10/10 Banded Rotation
  • 20 Hip Openers
  • 10 Cat Cow

2023/03/12

Swing Man Golf

Isometric Downswing Strength

8-10 SECONDS, 1-2 sets

  • 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

Conditioning

4 Rounds (1:00 work, 10s transition)

  • BikeErg
  • Box Step-ups (20″)
  • alt Single Arm Uprights Row + Front/Side Raise (10# DBs)
  • Row
  • KB Around the Worlds (35#)
  • Double Lateral Raise + High Bicep Curl (8# DBs)

Midline

2 Sets

  • 6/6 Knee Up + Hip Open
  • 6/6 Rig Ballerina Stretch

2023/03/09

I’m getting sore in a lot of places after yesterday.

  • 6:00 TrueForm Walk
  • 3 Rounds
    • 5/5 One Arm OH Leg Lifts (15#)
    • 10 Plank Push-ups
  • 6:00 BikeErg
  • 3 Rounds
    • 20 Kneeling DB Rotations (15#)
    • 10 V-ups
  • 6:00 TrueForm Walk
  • 3 Rounds
    • 10 Pike-ups (foot wide on floot, together in air)
    • 8/8 Side Plank Pulses
  • 6:00 BikeErg

2023/03/08

That little workout really wiped me out last night.

Strength / Conditioning

3 Sets

  • 12 Bench Press (95#)
  • 12 Straight Arm Pulldowns (54#)

3 Sets

  • 40 Plate A-jumps
  • 24 Walking Lunges

3 Sets

  • 7 Slurpees
  • 12 Shoulder Press (75-65-65#)

3 Sets

  • 12 Tricep Pushdowns (54-49-49#)
  • 8/8/8 Static DB Curls (15#)

Midline

3 Sets

  • 10 OH Big Flutter Kicks (15# DBs)
  • 10/10 Raised Bicycles
  • 10 alt Side Crunches
  • 10 OH Crunches (15#, feet up)
  • 10 Oblique Heel Touches

Mobility

  • 20 Hip Openers
  • 10 Cat/Cow

This one immediately wiped me out! I hope I’m over this sickness soon.

2023/03/07

Had a great time in Madrid, with a day in Toledo. I started feeling sick the night before heading home and today finally felt good enough for a little exercise. This was the longest break I’ve had from the gym in a very long time. For a lot of the trip my back still wasn’t great, but after getting home, even with the long travel day and a 4 hour drive through a snowstorm, my back was feeling better than it has in a few years over the last few days.

4 Rounds (1:00 work, 10s transition)

  • Plank
  • Box Step-ups (18″)
  • Russian KBS / H2H KBS (35#)
  • BikeErg
  • Banded Rotations (CS blue)

Just easing back in to it.