2023/02/13

My back was pretty bad at points during the night. Should have known better spending almost all day in the work shop standing on the concrete. I’ve already thrown out those old shoes and need to get a mat down there to stand on. Decided to skip some of the golf swing stuff today and not risk it.

Conditioning

20:00 AMRAP

  • 4 Strict Pull-ups
  • 8 Step-ups (20”)
  • 10 DB Swinging Front Raise (15#)
  • 6x 20′ Shuttle Run
  • 8/8 Side Plank Pulses
  • 10 DB Push-ups
  • 50 Jump Rope

After two box jumps I went right to the step-ups because of my back. Cut back on the weight today and we added the running. I got through 6+19.

Mobility

2 Sets

  • 10 Wall Slides
  • 8/8 Half Indian Sit w/ other leg back, bring leg around to front

2 Sets

  • 20 Swing stance, wide arm rotations
  • 20 Stability ball pelvic tilts

2023/02/12

Yesterday we went to the golf simulator in Midland and got in 14 holes.

Legs

3 Sets

  • BikeErg
  • 10/10 Split Squats (20# DBs)
  • 10 DB RDLs (25# DBs)

3 Sets

  • BikeErg
  • 8/8 Step-downs (14″, 25# DB)
  • 12 Incline Front Squats (2″, 20# DBs)

3 Sets

  • BikeErg
  • 16 Front/back Lunges (25# DB in front rack)
  • 20/20 Seated Leg Raise Pulses

3 Sets

  • BikeErg
  • 30 Calf Raises (20# DBs, toes in/nuetral/out)
  • 10 Squat Jumps

Took exactly 33:00.

Midline/Mobility

3 Sets

  • 10/10 Lunge w/ Rotation
  • 10/10 Pallof Press (CS blue)
  • 10/10 Banded Rotation (CS blue)
  • 10/10 Ballerina Stretch
  • 10/10 Hip Openers

2023/02/10

  • 5:00 TrueForm Walk
  • 4 Sets
    • 10 DB Hang Snatch (30# DB)
    • 10 Straight Arm Pulldowns (60#)
    • Weighted Dead Bugs (5# DBs)
  • 5:00 BikeErg
  • 4 Sets
    • 8/8 Weighted Lateral Step-ups (20”, 20# DB)
    • 10 DB Curls (20# DBs)
    • Plank
  • 5:00 TrueForm Walk (1:00/1:00 Sideways, 2:00 Back, 1:00 Forward)
  • 4 Sets
    • 10/10 Banded Single Arm Chest Fly (CS blue)
    • 16 Combo Raises (10# DBs)
    • Kneeling DB Rotations or Kneeling Wood Chops (15# DB)

2023/02/09

Swing Man Golf

2 Sets of 8-10 Seconds

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

We’d been setting these up wrong for over two months. 🤦‍♂️

Full Swing

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

I finally hit 100 mph today after getting a bunch of 99s.

Conditioning

2 Rounds – 1:00 stations, 10s transition

  • Lunges
  • Incline Back Fly + Incline Hammer Curl (25# DBs)
  • Row
  • DB Floor Press (25# DBs)
  • DB C&J (25#) + Bottom Squat Hold

2 Rounds – 1:00 stations, 10s transition

  • Reverse Lunges
  • Incline Back Fly + Incline Hammer Curl (25# DBs)
  • BikeErg
  • DB Floor Press (25# DBs)
  • DB C&J (25#) + Bottom Squat Hold

I was getting 14-18 flies, 14 curls, 3×15 floor press, and 10 C&J. It was supposed to be tricep kickbacks paired up with the C&J but my triceps had enough.

Mobility

2 Sets

  • 10 Cat/Cow
  • 10/10 Golf Ball foot hurdles

2 Sets

  • 10/10 Side Lay w/ Arm Rotation OH
  • 5/5 Bent over one leg ball rotation

2 Sets

  • 10/10 Standing Hip Opener
  • 20 all-4s Hip Crunch

2023/02/08

Conditioning

6 Rounds

  • 40/40′ Single Arm OH Carry (35# DB)
  • 6 Burpees
  • 10 DB Hang Cleans (25# DBs)
  • 10 Weighted Step-ups (25# DBs, 20”)
  • 10 French Press (40#)
  • 10/10 DB Swing Rotations (15#)

20:46

Midline

4 Sets

  • 10 Lateral Jumping Ball Slams (14#)
  • 20 alt Side Crunch
  • 10 Pike-ups
  • 10/10 KB Around the world (35#)

Mobility

2 Sets

  • 20 Hip Openers
  • 10 Cat/Cow

1 Set

  • 20 All-4s Hip Crunches

2023/02/06

Swing Man Golf

Dynamic Swing Strength – 2 Sets of 4

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

Full Swing

  • 2×5 Trail Arm
  • 2×5 Lead Arm
  • 3×5 Both Arms

Conditioning

20:00 AMRAP

  • 4 Strict Pull-up
  • 8 Box Jump/Step-up (20”)
  • 10 DB Swinging Front Raise (20#)
  • 8/8 Side Plank Pulses
  • 10 DB Push-ups
  • 50 Jump Rope

After three rounds I switched to step-ups. Got through 6+48.

Mobility

2 Sets

  • 10 Wall Slides
  • 10/10 Half Indian Sit w/ other leg back, bring leg around to front

2 Sets

  • 20 Swing stance, wide arm rotations
  • 20 Stability ball pelvic tilts

2023/02/05

Legs

3 Sets

  • BikeErg
  • 10/10 Split Squats (20# DBs)
  • 10 DB RDLs (25# DBs)

3 Sets

  • Row
  • 8/8 Step-downs (14″, 25# DB)
  • 12 Incline Front Squats (2″, 20# DBs)

3 Sets

  • BikeErg
  • 16 Front/back Lunges (25# DB in front rack)
  • 20/20 Seated Leg Raise Pulses

3 Sets

  • Row
  • 30 Calf Raises (20# DBs, toes in/nuetral/out)
  • 12 Squat Jumps

Midline

3 Sets

  • 10/10 Lunge w/ Rotation
  • 10/10 Pallof Press (CS blue)
  • 10/10 Banded Rotation (CS blue)
  • 10/10 Ballerina Stretch
  • 10/10 Hip Openers

2023/02/03

3 Sets

  • 12 Incline DB Bench Press (25#)
  • 12 alt Seated Arnold Press (25#)
  • Bike Erg

3 Sets

  • 12 Banded Pec Fly (CS blue)
  • 20 Plank Shoulder Taps
  • TrueForm Walk

3 Sets

  • 12 Barbell Curls (45#)
  • 12 Tate Press (25# DBs)
  • TrueForm Walk (Back, Side, Side)

3 Sets

  • 21s (20# DBs)
  • 10/10 Seated Single Arm OH Tricep Extension (20#)
  • TrueForm Walk (Back, Side, Side)

2023/02/02

Back & Midline

3 Sets

  • 10/10 Single Arm Side Seated Crossbody Pulldown (38#)
  • 12 Close Grip Pulldown (93#)
  • 50 Kneeling DB Rotations (20#)

3 Sets

  • 12 Wide Grip Seated Row (93#)
  • 10 Underhand Grip Seated Row (93#)
  • 10/10 Side Jack Knives

3 Sets

  • 10 Chest Support DB Wide Row (20#)
  • 10 Chest Support DB Low Row (20#)
  • 30 OH March (20# DBs)

Conditioning

6:00 AMRAP

  • 50 Jump Rope
  • 10 Floor Press (25# DBs)

I got exactly 8 rounds.

Hang the Banner Week 4 Workout 3

2 Sets

  • 10 Romanian Deadlifts (25# DBs)
  • 3/3 Wrist Flexion/Extension
  • 10 Hand Extensions

2 Sets

  • 10/10 Lunges w/ Rotation
  • 20 Fingertip Wall Push-ups
  • 20 Hamstring Curls (sliders)

2 Sets

  • 20 Wrist Curls (8# DBs)
  • 20 Reverse Wrist Curls (8# DBs)
  • 20 Lateral Wrist Raises (8# DBs)

2023/01/31

Swing Man Golf – Day 4

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 of 3

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

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
  • 3×5 Both Arms

I was a lot more consistently in the mid-90 mph on the full swings and maxed at 98 again. B got up to 74.

Conditioning

4 Rounds (10s transition between minutes)

  • 1:00 TrueForm Walk / BikeErg
  • 30s Plate Front Raise (10#) + 30s Single DB Curl (35#)
  • 30s Reverse Crunch + 30s alt Side Crunch
  • 1:00 Seated DB Shoulder Press (12# DBs)
  • 1:00 Lunge

Mobility

2 Sets

  • 10/10 Hip Openers
  • 10/10 Rig Ballerina Stretch