Month: June 2024

I went to the driving range for a great one hour session this morning.

Chest & Shoulders

5 Sets

• 5 Bench press (75-95-125-145-165-185-195-205 / 100)

4 Sets

• 6/6 Single Leg Table Top DB Bench Press (45/25)
• 3×10 Banded up rotations 

4 Sets

• 6 Shoulder Press (65 WU, 85-95-105-115 / 55)
• 20 Golf Shaft/Stance Rotations

B was struggling with the shoulder press this week so had to cut it back.

4 Sets

• 14 Banded Fly (CS blue)
• 15 Lateral raises (10/8)

Abs & Cardio

3 Rounds

• 1:00 Plank
• 30 Reverse Crunches
• 30s/30s Side Planks
• 30 Mountain Climbers
• 2:00 Cardio

B was on the TrueForm and I was on the rower.

Yesterday I walked 18 holes.

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

Power

4 Sets

• 4/4 Single Leg Side Box Jumps (12″)

4 Sets

• 4/4 Half-kneeling Partner MB Throw (10#)

4 Sets

• 4/4 Reverse Lunge, Step-up, Jump (12″)

4 Sets

• 4/4 Pitch & Punch (CS Blue)

4 Sets

• 6/6 Staggered Ball Slam (10# MB)

Busy day out of town yesterday.

Cardio / Warm-up

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

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 (90#)
• 3xSuitcase carry (60/50#)

4 Sets

• 3×10/10 Standing Banded Woodchops (CS blue down)
• 8 Lat Pulldown (115-120-120-120/76#)

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 DB Pull Throughs (50/35)