2025/03/24

I’m trying to get in more golf practice with the season right around the corner.

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 (12-18/12″)
  • 2×6/6 Med Ball Chest Pass (8/6#)
  • 2×8/8 Squat Row (band)
  • 2×8/8 Split Stance Squat w/ Rotation (band)
  • 2×6/6 Single Arm Power Landmine Press (50/45#)

I’ve done higher in other workouts with those rotation box jumps, so decided I should try bumping it up here. It’s a different stimulus in this workout for sure, with all of the explosive stuff. I also went to a heavier MB for the chest pass, which bounces off the wall a lot more.

Cool-down

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

2025/03/21

Sets of 4

  • Sumo Deadlifts (45-95-125-155-175-195)

4 Sets

  • 8/8 Bulgarian Split Squats (25/0)
  • 10 DB Curls (25/20s)

B’s knee is acting up, so didn’t use any weights

7 Rounds

  • 8 DB Bench Press (50/35s)
  • 12 Walking Lunges / KBS

3 Sets

  • 12 Seated DB Shoulder Press (35/20s)
  • 10 Tricep Pushdowns (60/49)

2025/03/18

Sets of 4

  • Bench Press

I went 45-95-125-155-175-195-215 and B did 45-65-75-95-105-110-115(2).

3 Sets

  • 10 Upright Row (35/25)
  • 10 Incline Tricep Kickback (20/15-15-20)

3 Sets

  • 10 DB RDL against barbell (30-35-40 / 25-30-30

4 Sets

  • 8 Incline DB Rows (50 / 35-35-35-40)
  • 10 Barbell Calf Raises (135-155-175-195 / 135-155-155-155)

2025/03/15

Yesterday I walked nine holes and it was great!

Sets of 4

  • Zercher Squats (45-75-95-115-125)

3 Sets

  • 10-8-6 Lat Pulldowns (126-131-136 / 73.5-82-93)
  • 8/8 Stepdowns (14″ 15-15-20 / 0-10-15)

Sets of 4

  • Push Press

I did 45-95-115-135-160 and B did 45-65-85-90-100

3 Sets

  • MAX Tricep Pulldowns (rope, 65-71-71) / MAX Dips (8# vest)

13-6-7 and 10-10-10

3 Sets

  • 3 Lying Rope Climbs

2025/03/12

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 (50/40#)

Cool-down

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

2025/03/11

We went for a 1.59 mile walk yesterday since it was over 60°!

Sets of 4

  • Sumo Deadlifts (45-95-125-155-175-195)

We bumped the last three sets 10 pounds.

4 Sets

  • 8/8 Bulgarian Split Squats (25/20s)
  • 10 DB Curls (25/20s)

7 Rounds

  • 8 DB Bench Press (50/35s)
  • 12 Walking Lunges

3 Sets

  • 12 Seated DB Shoulder Press (35/20s)
  • 10 Tricep Pushdowns (60/49)

2025/03/09

Sets of 4

  • Bench Press

I did 45-95-125-155-175-195-215 and B did 45-65-75-95-105-110-115(3).

3 Sets

  • 10 Upright Row (35/25)
  • 10 Incline Tricep Kickback (20/15)

4 Sets

  • 8 Incline DB Rows (40-45-45-50 / 30-30-35-35)
  • 10 Barbell Calf Raises (135-155-155-175 / 115-135-155-155)

3 Sets

  • 10 DB RDL against barbell (25-30-30 / 20)

2025/03/07

Sets of 4

  • Zercher Squats (45-75-95-115-125)

Can remember the last time I did any type of squats with a barbell.

3 Sets

  • 10 Lat Pulldowns (115-126-126 / 71-71-73.5)
  • 8/8 Stepdowns (14″)

Sets of 4

  • Push Press

I did 45-75-95-115-135-155 and B did 45-65-85-90-95.

3 Sets

  • MAX Tricep Pulldowns (rope, 60) / MAX Dips

I tried the dips and my left shoulder is still feeling something, so I did the pulldowns. B got 8-7-9 with her dips and I did 15-13-10. It sure is different doing these for max reps!

3 Sets

  • 3 Lying Rope Climbs

These are hard! First getting out the rope in the new gym.