2024/08/06

Walked 18 holes yesterday.

Chest & Shoulders

4 Sets

• 8 Bench Press

I went 45-95-125-155-175-190 and B went 45-65-75-85-90-97.5.

4 Sets

• 8 Incline Fly (30 / 15)
• 8 MAX Push-ups (32-17-17-15 / 24-15-12-12)

4 Sets

• 8 Push Press (75-90-100-120 / 55-60-65-70)
• Reverse Incline Fly (10)

Screwed up with an extra 10 pounds on my final set. Wasn’t an issue though.

4 Sets

• 8 Upright DB Rows (25-25-30-30 / 25)
• Front Raises (12-12-15-15 / 12)

Golf Speed & Power

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
• 8/8 Med Ball Rotations (6#, fast!)

Workout

• 2×6/6 Rotation Box Jumps (12″)
• 2×6/6 Med Ball Chest Pass (6#)
• 2×8/8 Squat Row (band)
• 2×8/8 Split Stance Squat w/ Rotation (band)
• 2×6/6 Single Arm Power Landmine Press (35/15#)

Cool-down

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