Month: June 2024

We saw this speed and power workout posted by Golfer’s Journal and had to try it.

Warm-up

• 10/10 Forward Lunge Overhead Reach
• 10/10 Lateral Lunge w/ Rotation
• 10/10 X-Factor
• 30/30s Side Plank
• 30/30s Copenhagen Side Plank
• 20 90/90 Hip Mobility
• 20 Bird Dogs
• 10 Cat Cows
• 12 Bear Walk
• 20 Lateral Bound
• 10/10 Staggered Stance T-spine Rotation

Workout

• 8/8 Med Ball Rotations (light, fast!)
• 2×6/6 Rotation Box Jumps
• 2×6/6 Med Ball Chest Pass
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press

Cool-down

• 10/10 Half-kneel T-spine Rotations
• 20 Tactical Frogs w/ Rotation
• 10/10 X-Factor

Wow that was really good! Now we’re off to watch the Dow Championship this afternoon.

Yesterday I walked 18 holes.

Warm-up / Cardio

10:00 TrueForm Walk

Back

5 Sets

• 3 Back Squats (165#) / 40s Wall Sit (50#)

4 Sets

• 12 Reverse Lunges (40# DBs)
• 8 RDL (115#)

3 Sets

• 8/8 Weighted Side Step-ups (20″, 35# DB)
• 8 Box Jumps (24″)

3 Sets

• 10 Hanging Bench Hamstring Curls
• 10/10/10 Calf Raises (50/40# DBs)

Abs

3 Sets

• 20 Slow Cross-body Mountain Climbers
• 20 Hip Dips
• 20 Bicycle Crunches
• 20 Flutter Kicks

Chest / Shoulders

5 Sets

• 5 Incline Bench Press

I did 10×45 and then 75-95-115-130-140-150-160. B did 45-55-65-75-75-80-80-80.

4 Sets

• 10/10 – 6/6 Landmine Press (45 + 35/15)
• 8 DB Pullovers (50/40)

I was doing 10 reps each side with the landmine for three sets before realizing it was supposed to be sets of six. So I’ll have to go heavier next time.

4 Sets

• 10 Lying DB Fly (25-30-30 / 15-20-20)
• 10 Lateral Raises (12/10)

HIIT / Conditioning

10:00 AMRAP

• 5 Burpees
• 12 Curtsy Lunges  
• 4 Strict Chin-ups
• 10 Air Squats

I got through 6+17 and did my squats to the bench.

Abs

3 Rounds

• 20 alt Oblique Toe Touches V-ups
• 20 Flutter Kicks 
• 10/10 Side Jack Knives
• 10/10 Side Plank Hip Dips

Yesterday I walked 18 holes.

Cardio / Sprints

• 3:00 Slow
• 3 Rounds
  • 30s Fast
  • 1:00 Slow
  • 45s Fast
  • 1:30 Slow
  • 1:00 Fast
  • 2:00 Slow

Power

4 Sets

• 4 Box Jumps (30”)

4 Sets

• 10 Side to Side Ball Slams (10# MB)

4 Sets

• 10 Plyo Lunges

4 Sets

• 10 Hang DB Cleans (40/25# DBs)

3 Sets

• 8/8 Band Rotation Press (red)

We had some big storms this morning so it got very humid.

We walked 9 holes this morning and I cut the lawn.

Back

5 Sets

• 3 Deadlifts (195) / 12 Hip Bridges (50)
• 3×10 Laying I-Y-T’s (5# DBs)

4 Sets

• 12 Gorilla Rows (85#)
• 3x Pinch Carry (#)

4 Sets

• 3×10/10 Half-Kneeling Banded Woodchops (CS blue down)
• 10/8 Straight Arm Lat Pulldown (60/49#)

4 Sets

• MAX Strict Pull-ups (6-5-5-4 / 5-5-4-5)

B wore a weight vest and did singles.

Golf Mobility / Abs

2 Sets

• 10/10 Lunge Side KB Swing (25/20)
• 8/8 KB Side Swing w/ Squat (25/20)
• 10 DB Rotations to Floor (20/15)
• 10 Squat Rotations (20/8)

We got these movements from jgolffitness on Instragram.

Yesterday I walked 18 holes and it was sticky out. Went to the driving range today during lunch for an hour.

Cardio

• 4:00 TrueForm Walk
• 3:00 TrueForm Walk Backwards
• 3:00 TrueForm Walk

Legs

5 Sets

• 3 Back Squats (165#) / 40s Wall Sit (50#)

4 Sets

• 12 Reverse Lunges (35# DBs)
• 8 RDL (115#)

3 Sets

• 8/8 Weighted Side Step-ups (20″, 30-35-35# DBs)
• 8 Box Jumps (24″)

3 Sets

• 10 Hanging Bench Hamstring Curls
• 10/10/10 Calf Raises (50/40#)

Abs

3 Sets

• 20 Slow Cross-body Mountain Climbers
• 20 Hip Dips
• 20 Bicycle Crunches
• 20 Flutter Kicks

Walked 18 in the heat again yesterday.

Cardio / Sprints

• 3:00 Slow
• 1:00 Fast
• 2:00 Slow
• 8 Rounds
  • 30s Fast
  • 30s Slow
• 2:00 Slow
• 1:00 Fast
• 3:00 Slow

I was on the BikeErg.

Chest / Shoulders

5 Sets

• 5 Bench Press

Warmed up with 10×45 and then 75-105-135-155-175-190-200-210. That was a 10 jump on the four sets after 75 and a 5 pound bump on the last 3 sets. Brandi did 100 for her working sets.

4 Sets

• 6/6 Single Leg Table Top DB Bench Press (45/25)
• 3×10 Banded Rotations (Up, CS blue)

4 Sets

• 6 Shoulder Press (65 WU, 85-95-105-115 / 60-65-65-65)

Walked 18 holes in the heat yesterday! I drank a ton of extra water and didn’t get my usual headache.

Arms

4 Sets

• 10 EZ Bar Curls (46#)
• 10 OH Bar Tricep Extensions (38-38-43-43 / 27-32-32-32)

3 Sets

• 21s – Hammer Curls (20/15)
• 20 Banded Tricep Pulldowns (blue/red)

3 Sets

• 10 In & Out DB Curls (20/15)
• 20 alt DB Tate Press (25/15)

HIIT

4 Rounds

• 10 Reverse DB Lunges (15/8)
• 10 OH Leg Raises (40/25)
• 10 Push-ups
• 10/10 KB Around the Worlds (35/45)
• 10 Russian KBS (53/45)
• 30 Alt Side Crunches

Took me 10:20. There was a nice breeze today, which helped it not feel terrible.

Yesterday we walked nine holes and did some yard work. This morning we went for an hour walk and then in the gym before this heatwave starts.

Back

4 Sets

• 5 Deadlifts (185) / 12 Hip Bridges (45)
• 3×10 Incline Bench I-Y-T’s (5# DBs)

4 Sets

• 6 Pendlay Rows (85#)
• 3xSuitcase carry (60/50#)

4 Sets

• 3×10/10 Standing Banded Woodchops (CS blue down)
• 8 Lat Pulldown (120/76#)

4 Sets

• 8 Seated Cable Rows wide grip bar (104/82#)
• 3×12 DB Dead Bugs (12)
• 3×12 OH Crunches (2×12)

Abs

2 Sets

• 12/12 Quarter Get-ups (20/15)
• 12/12 Bottoms up Dead Bug (20/15)
• 20 OH Toe Reach (20/15)
• 30 OH Hollow Flutter Kick (20/15)
• 20 Feet Elevated DB Pull Throughs (40/25)

Been over a week in the gym because I came down with bronchitis. Walked 18 holes yesterday and finally feeling better. We warmed up with a walk around the block, which I think is about 700m.

Legs

• 5x 5 Back Squats 155# / 40s Wall Sit (40#)
• 4x 10/10 Banded Rotation w/ Hip Drive

4 Sets

• 16 Lunges (35# DBs)
• 8 RDL (115#)

3 Sets

• 8 Weighted Step-ups (20″, 25# DBs)
• 8 Box Jumps (20/24″)

B was doing the higher box jumps, which I probably could have done, but didn’t want to push my first day back.

3 Sets

• 8 Sumo KB Deadlifts (70#)
• 10/10/10 Calf Raises (50/35#)

Abs

3 Sets

• 20 OH March (25/20# DBs)
• 10/10 Side Bends (25# DB)
• 10/10 Split Stance MB Chop (10/8# MB)