2023/04/12

My legs are really sore from the Monday workout. We walked 9 holes of golf last night.

Golf

• Rope Swings
• 2 Sets of 8-10 Seconds
  • Top of Backswing – Trail then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead
  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands

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 started out trying to do strict pull-ups with the band, but in the first set that turned into a pseudo-kip with the band. Work grips. I did a speed walk on the TrueForm for the odd rounds and biked the evens.

2 Sets

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

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A post shared by Vernon Griffith CSCS*D TSACF*D (@vernongriffith4)