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