On Sunday we went to a movie and relaxed for the last day of our vacation. Yesterday I walked 18 holes.

Dynamic Swing Speed – 2 Sets of 5

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises – Back/Deltoids/Biceps
  • Incline Chest Fly

Full Swing

4×5 Both Arms (Driver)

I got my new PXG Gen 6 driver today, so we took the PRGR outside to swing out of our shoes. At my driver fitting I was swinging around 108-114 mph. Today I clocked in some in that same range and had one outlier at 121!

6 Cycles of 4:00 Work – 1:00 Rest

  • 10 Pull-ups (green band)
  • 15 DB Floor Key Press (20/30# DBs)
  • 8/8 Kroc Rows (35/50# DB)
  • 16 KB Rotations w/ Hip Drive (20/30# KB, Instagram)
  • BikeErg / TrueForm

I was on the bike each time and increased my average pace by at least 1 second per 1,000 meters each round. Felt good.

2 Sets

  • 6/6 Rig Hold Half Kneeling Fire Hydrant
  • 8/8 Seated Knee Lifts

2 Sets

  • 20 Lying Knees Up & Together w/ Feet Separations
  • 10/10 Hip Airplanes

Published by

Nick Momrik

I'm searching for my first hole-in-one. I enjoy being active and making things. I work for Automattic.

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