Month: April 2023

2023/04/30

I walked 18 yesterday. Warmed up with a bunch of rope golf swings today.

10:00 BikeErg

3 Sets

  • 8/8 Side Step-up w/ MB Rotation (18”, 14/8)
  • 20 Plyo Lunges
  • Plank

3 Sets

  • 10 alt Hand Step-out Push-ups
  • 10 Laying MB Throws (14/10)
  • 30 DB Marches (25/12)

3 Sets

  • 15 DB Push Press (25/12)
  • 10 Plyo Push-ups
  • 30 alt Side Crunches

Down to 20:08 today.

2 Sets

  • 10 Cat/Cow
  • 10 Wall Slides

2 Sets

  • 20 Laying Hip Openers
  • 12 Bird Dogs

Mowed the lawn in the evening.

2023/04/28

Was able to get out and walk 18 yesterday.

3 Sets

  • 8/8 KB Split Lunge (30/25)
  • 10/10 Bent over Row See Saw (30/25)
  • 10/10 Plank KB Push (15/10)

3 Sets

  • 8/8 Single Leg Single Arm RDL (opposite leg, 30) / 12 RDL (70)
  • 10/10 Bridge Single Arm Press (30/25)
  • 20 Single KB Weighted Dead Bug (30/25)

3 Sets

  • 8/8 Weighted Cossack Squat / Side Lunge (30/25)
  • 10/10 Lateral KBS (15) / Wood Choppers (20)

3 Sets

  • 6/6 Half Kneeling, foot pointed out, side lunge + rotation (20/15)
  • 8/8 Half Kneeling Rotation + Press (towards up knee, 20/15)

2023/04/26

Golf Swing

  • Golf Rope Swings
  • 2 Sets of 8-10 Seconds – Iso Holds
    • 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

6 Rounds of 4:00

  • 15 DB Floor Press (40/25#)
  • 10 Renegade Rows (40/25#)
  • 10/10 Staggered Bent DB Rotations (20/15#)
  • 10 Pull-ups (green band)
  • BikeErg / TrueForm

We cut out the minute of rest after each round. I was on the bike each time. Went up five pounds on our dumbbells. I went unbroken on all pull-ups.

2 Sets

  • 5/5 Figure 4 Rotations
  • 6/6 Abductor Rockbacks
  • 10/10 Glute Mobilization
  • 6 Roll to Reach

2023/04/25

I mowed the lawn last night.

4 Rounds

  • 30s Front Squat
  • 30s Reverse Lunge
  • 30s Squat Jump
  • 30s Cossack Squat
  • 30s Squat Hold
  • 1:00 Rest

Used 15# dumbbells for three rounds and then 20# for the final.

3 Sets

  • 10 Piked V Taps over DB
  • 10 Piked Side to Side over DB
  • 10 Piked In and Outs
  • 10 Piked High/Low Taps
  • 10 Piked alt Up and Overs

2 Sets

  • 6/6 Sitting Mobility Ball Rotations
  • 40 Oblique Heel Touches (reach under more)

2 Sets

  • 10/10 Backswing Rotations
  • 10 Cat/Cow

2023/04/23

I spent a good chunk of the day in the shop.

3 Sets

  • 8/8 Side Step-up w/ MB Rotation (18”, 14/8)
  • 20 Plyo Lunges
  • Reverse plank

3 Sets

  • 10 alt Hand Step-out Push-ups
  • 10 Laying MB Throws (14/10)
  • 30 DB Marches (25/12)

3 Sets

  • 15 DB Push Press (25/12)
  • 10 Plyo Push-ups
  • 30 Plank Hip Dips

I started with the ab movements each section. Took us 21:12.

2023/04/22

Loosened up with three sets of rope golf swings.

  • 5:00 Row
  • 3 Rounds
    • 10 Knee Tuck / Kick-out (hands behind head, shoulders off ground)
    • 10 alt V-ups
  • 5:00 Row
  • 3 Rounds
    • 10 alt Single Leg Knee Tuck / Kick-out (hands behind head, shoulders off ground)
    • 10 alt Side Leg Lifts (arms in Y overhead)
  • 5:00 Row
  • 3 Rounds
    • 10 alt Same Side Dead Bugs (other hand and knee pressing together)
    • 6/6 Side Plank Crunches (on elbow and knee)
  • 5:00 Row

Brandi was on the TrueForm.

In the evening we hit foam golf balls in the garage for about an hour.

2023/04/21

Loosened up with three sets of rope golf swings.

3 Sets

  • 8/8 KB Split Lunge (25/15)
  • 10/10 Bent over KB See Saw Row (25/20)
  • 10/10 Plank KB Push (15/10)

3 Sets

  • 8/8 Single Leg Single Arm KB RDL (opposite leg, 20) / 12 KB RDL (62)
  • 10/10 Bridge Single Arm KB Press (25/20)
  • 20 Single KB Weighted Dead Bug (25/20)

I did the regular RDLs.

3 Sets

  • 8/8 KB Cossack Squat / Side Lunge (25/15)
  • 10/10 Lateral KBS (15) / Wood Choppers (20# DB)

I did the wood choppers.

3 Sets

  • 6/6 Half Kneeling, foot pointed out, side lunge + rotation (20/15# KB)
  • 8/8 Half Kneeling Rotation + Press (towards up knee, 20/15# KB)

Then we went for a 1.87 mile walk in 31:55.

2023/04/19

My quads and glutes are getting pretty sore again after the leg workout.

Golf Swing

  • 3 Sets of Rope Golf Swings
  • 2 Sets of 8-10 Seconds – Iso Holds
    • 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

6 Cycles of 4:00 Work – 1:00 Rest

  • 15 DB Floor Press (35/20#)
  • 10 Renegade Rows (35/20#)
  • 10/10 Staggered Bent DB Rotations (20/15#)
  • 10 Pull-ups (green band)
  • BikeErg / TrueForm

I think I can increase the weights next week. Did a small kip with the band again, with 6-4 pull-ups for the first five rounds and then unbroken at the end. I rode the bike each round, starting at about a 2:10/1,000m pace and knocking two seconds off that pace each cycle.

2 Sets

  • 6/6 Figure 4 Rotations
  • 6/6 Abductor Rockbacks
  • 8/8 Glute Mobilization
  • 8 Roll to Reach

2023/04/18

My pecs and triceps are sore from yesterday. Did three sets of rope golf swings to get moving.

4 Rounds

  • 30s Front Squat
  • 30s Reverse Lunge
  • 30s Squat Jump
  • 30s Cossack Squat
  • 30s Squat Hold
  • 1:00 Rest

Held 15# dumbbells throughout again. For the first three rounds my reps were 10-14-10-12 for the first four movements. In the final round I hit the turbo button to get another pair of reps per movement.

3 Sets

  • 10 Piked V Taps over DB
  • 10 Piked Side to Side over DB
  • 10 Piked In and Outs
  • 10 Piked High/Low Taps
  • 10 Piked alt Up and Overs

This gets so nasty in the middle of the third set.

In and out of the garage in less than 45 minutes.

2023/04/17

On Saturday we walked 18 holes and it got up to 82°, which wiped us out. I mowed the lawn Sunday morning and we started to setup our workout in the garage but were still feeling pretty rough so decided to go for a walk and did 2.13 miles in 38:02. There were actually snow flakes falling today, so way too cold for golf.

Golf Swing

  • 3 Sets of Rope Swings
  • 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

We did the next 3 sections partner style with one person doing the couplet and the other doing the ab work.

3 Sets

  • 8/8 Side Step-up w/ MB Rotation (14/8)
  • 20 Plyo Lunges
  • ~1:00 Reverse Plank

3 Sets

  • 10 alt Hand Step-out Push-ups
  • 10 Laying MB Throws (14/10)
  • 30 DB Marches (20/12)

3 Sets

  • 15 DB Push Press (25/12)
  • 10 Plyo Push-ups
  • 30 Plank Hip Dips

Took us 23:03.

3 Sets

  • 10 Wide Golf Swing Rotations
  • 6/6 Cross Legged Half Squats

3 Sets

  • 6/6 Frog Reach Through with Thoracic Rotation Elbow Up
  • 10/10 Lying Foot Over Knee Hip Openers