Speedy

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 Seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Swing Speed – 2 Sets of 6

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

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4×5 Both Arms

I cut the head off of the thrift store fairway wood and used that for the single arm swings. Speeds for the majority of full swings with the PW were higher than my previous best of 92 and today’s new best was 98 mph! I didn’t realize that last time Brandi grabbed her 7i to stay consistent instead of using the heavier men’s club and she had peaked at 72. Today she got up to 77. Can’t believe we increased so much already!

Hang the Banner Week 2 Workout 1

2 Sets

  • 5 Omnidirectional Movement (4 directions)
  • 10 Romanian Deadlift (25# DBs)

2 Sets

  • 10/10 Rotation with Eyes on the Ball
  • 10/10 Lunges with Rotation

1 Set

  • 20 Slider Hamstring Curls
  • 5s Manual Resistance (6 positions)
  • 20 Split Lunges

Conditioning

6:00 AMRAP

  • 10 DB Hang C&J (25#)
  • 12 Walking Lunges

Could really keep moving. I got through 7+3.

Midline

3 Rounds

  • 10/10 Standing KB Around the World (25/35#)
  • 20 Goblet March
  • 10/10 Single Arm OH March
  • 10 Bear Pose Pull Throughs

I really enjoyed this.

Descending Rounds

Conditioning

  • 5 Rounds
    • 12 Step-ups (24″)
    • 5 Shuttle Runs (10×20′)
  • Rest 1:00
  • 4 Rounds
    • 12 Ball Slams (20# MB)
    • 12 Hand Release Push-ups
  • Rest 1:00
  • 3 Rounds
    • 8 Strict Pull-ups
    • 8 Bench Dips
    • 16 alt Single Leg V-ups
  • Rest 1:00
  • 2 Rounds
    • 9 Burpee Box Jumps (24″)
    • 3 Rope Pulls from ground
  • Rest 1:00
  • 200 Jump Rope

Ooophh! Took me 23:45. I really struggle with hand-release push-ups and the pull-ups took awhile doing all singles. Was able to go unbroken on the jump rope.

A CrossFit Metcon

We’re both feeling the pull-ups. Busy day yesterday, so we didn’t workout after two good days.

Swing Man Golf

Dynamic Swing Strength – 2 Sets of 4 (each side)

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

Hang the Banner Week 1 Workout 3

2 Sets

  • 10/10 Banded Internal Shoulder Rotation
  • 10/10 Banded External Shoulder Rotation
  • 3x20s Biceps Stretch

2 Sets

  • 10 Forearm Slides
  • 1:00 Plank
  • 10/10 Banded Wrist Protation
  • 10/10 Banded Wrist Supination

2 Sets

  • 10 Banded Shoulder Blade Retraction
  • 10 Banded Tricep Extensions
  • 10/10 Banded Single Arm Fly

The two sets are working out well for us and take about 30 minutes.

Conditioning

15:00 AMRAP

  • 5-10-15… Russian KBS (35/53#)
  • 5-10-15… Bar-facing Burpees (B did reg burpees, I jumped over a parallette)
  • 5-10-15… Goblet Squats (20# DB / 30# KB)
  • 5-10-15… cal Row (B rode BikeErg)

I finished the round of 20 and got 17 swings. We haven’t done something like that in a bit. Felt good and bad. haha

Always Killer Abs

2 Rounds – Partner IGYG

  • 3 Sets of 10 Weighted Step-ups (20″, 12-15/20#)
  • 3 Sets of 10 Bench Press (45-55/95#)
  • 3 Sets of 5 Pull-up
  • 3 Sets of 50 Jump Rope
  • 3 Sets of 10 KB Sumo Deadlift (62#)
  • 3 Sets of 10 DB Upright Row (12/15#)

Midline

2 Rounds

  • 10 V-up + Star V-up
  • 10 alt Sprinter Sit-up
  • 10 alt V Wipers
  • 10/10 Side Plank Reach (on elbow)

B seems to like to find the most brutal core workouts from people way about our skill level. haha

First Full Swing Man Cycle

Swing Man Golf

Dynamic Downswing Overspeed

  • 2 Sets 6/6 Trail Arm
  • 2 Sets 6/6 Lead Arm
  • 2 Sets 6/6 Both Arms

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4×5 Full Swing

We finally got through one full cycle now and tonight we were talking about how we like spreading them out more instead of trying to fit in the five workouts in one week. We got the PRGR out for the first time with the thrift store PW and my max swing speed was 92 and B’s was 71 (I think).

Hang the Banner – Week 1 Workout 2

2 Sets

  • 10 Standing Hip Opener
  • 3/3 Wrist Flexion/Extension
  • 10 Hand Extension
  • 10 Hip Tilt w/ Stability Ball

2 Sets

  • 5/5 Lateral Movement w/ Looped Band
  • 20 Fingertip Wall Push-ups

2 Sets

  • 20/20 Wrist Curls (5#)
  • 25 Hip Bridges
  • 20/20 Reverse Wrist Curls (5#)
  • 20/20 Lateral Wrist Raises (5#)

It’s been quite a long time since we did some wrist stuff and as I type this up at 10:15 I can already feel it. I think we’re going to feel those fingertip push-ups as well. We did cut back to two sets of everything instead of three.

Conditioning

  • 3 Rounds
    • 12 Weighted Jumping Jacks / Jumping Jack + Shoulder Press (5/8# DBs)
    • 12 Half Kneeling Ball Slams (10/14#)
    • 12 OH Crunches (15# DB / 14# MB)
    • 12 Box Jumps (20/24″)
  • 3 Rounds
    • 12 Lateral Jump Ball Slam (10/14#)
    • 24 alt Side Crunches
    • 24 Plank Spiderman
    • 12 Goblet Squat Jumps (15# DB / 8# DBs)

I don’t like the weighted jumping jacks for my shoulders, so I did the alternate version. Took me 11:36.

Combos

  • 3 Rounds
    • Row (while partner does their round)
    • 15 Jumping Jack DB Presses (5/8#)
    • 12 DB RDL + Bent Over Row (15/20#)
    • 12 Plank DB Toe Touches (5/8#)
    • 6/6 Split Squat + DB Shoulder Press (12/15#)
  • 3 Rounds
    • Row
    • 15 Jumping Jack DB Presses (5/8#)
    • 12 DB RDL (15/20#)
    • 12 DB Upright Rows (20#)
    • 12 Plank DB Toe Touches (5/8#)
    • 6/6 Split Squat + DB Shoulder Press (12/15#)

I didn’t like the combo of the RDL with the row for my back, so after two rounds I switched it up. Took us 27:19 and we rowed 5,270 meters.

Long Swing Man Day

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Swing Strength – 2 Sets

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

Dynamic Swing Speed – 2 Sets

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

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 3×5 Full Swing

After accidentally hitting my 60° on the concrete last week, we went to the thrift store and bought a PW and a fairway wood for a total of $1. Longest day of the five day program, but still only took about 35 minutes.

Lifting / Conditioning

3 Sets

  • 10 OH Barbell Reverse Lunges (35/55#)
  • 10 Lat Pulldowns (71/104#)

3 Sets

  • 5/5 Lateral Step-up w/ Knee Drive and MB Twist (10/14#, 20″)
  • 10 DB Bench Press (25/50#)

3 Sets

  • 8/8 Knee Raise w/ External Rotation Hip to Side Lunge
  • 5/8 Strict Chin-ups

3 Sets

  • 12 Lunges w/ Curls (10/15# DBs)
  • 12 Tricep Pushdowns (38/60#)

We kept moving from movement to movement while the other person was on the other movement, so not much rest time. It was tougher than expected.

It Showed

Another long day in the workshop, getting a lot done. We made it out to the garage at 4pm.

Conditioning

30:00 AMRAP

  • 12 Walking Lunges
  • 5 Strict Pull-ups
  • 10 Burpees
  • 10 alt Side Ball Slams (14#)
  • 8/8 Lateral Step-ups w/ Knee Drive (24″)
  • 12 Hang Dumbbell C&J (25# DBs)
  • 20 Slow Mountain Climbers

Tough workout. Easy one to keep track of in my head and I got through 6+27. I did all singles on the pull-ups.

Mobility

  • 2×8/8 Kneeling Elbow Reach
  • 2×20 Hip Openers
  • 8/8 Ballerina Reach against Rig

Haven’t done the openers in weeks and it showed.

Hang It

Conditioning

10 Sets

  • 30s BikeErg
  • 30s Rest

Swing Man Golf

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

Dynamic Downswing Overspeed – 2×6

  • Trail Arm
  • Lead Arm
  • Both Arms

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4-6×5 Full Swing

Hang the Banner Week 1 Workout 1

Going to try some golf workouts from the book, “Hang the Banner.”

3 Sets

  • 10 Cat/Cow
  • 10 Golf Ball Foot Hurdles
  • 10 Follow-through w/ Bands

2 Sets

  • 3 Single Leg Standing Balance
  • 4 Standing Anti-Rotation w/ Bands

2 Sets

  • 30 Calf Raise
  • 10 Standing Row w/ Bands
  • 10 Toe Raises w/ Looped Band
  • 10 Single Arm Row on One Foot

We cut back the last two seconds instead of doing 3 sets of each. I think I may stop tagging all of the exercises in each post instead of basically having everything listed out twice, in the post and then in the tags.

Full Swings

Swing Man Golf Day 2

Isometric Downswing Strength – 2 Sets of 8-10 seconds

  • Top of Backswing – 2 hands
  • Halfway Down – 2 hands
  • Impact – 2 hands
  • Top of Backswing – Trail hand, then lead
  • Halfway Down – Trail then lead
  • Impact – Trail then lead

These are tough one handed!

Dynamic Swing Speed – 2 Sets of 6

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

Full Swing Repetitions

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 4×5 Full Swing

The full swing was supposed to be 2×15 but that’s a lot of swings in a row. I used a 60° and Brandi used her 7 iron because we’re swinging in the garage. My max speed was 92 and B’s was 70. We each got progressively faster over the first three sets.

That was fun! I hadn’t swung a club in about a month. Swinging with only my lead arm feels a little sketchy that I might extend and hit the ceiling.

Conditioning

10:00 AMRAP

  • 10 Goblet Squat Jumps (15#)
  • 10 DB Push-ups
  • 10 Renegade Row + Reaches (15#)
  • 40 Jump Rope

You may have noticed I haven’t been keeping track of rounds in my workouts. Doesn’t matter and takes the pressure off.

Midline

2 Rounds

  • 10/10 Single Leg Vups (15#)
  • 20 Russian Twist Slam Balls (15#)
  • 12 Jack Knives (15#)
  • 10/10 Plank Ball Roll to Knee (15#)