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
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.
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.
The forecast showed rain all day, so I didn’t golf, but they were wrong for the second day in a row. Maybe a good thing I didn’t golf though, because my back bothered me throughout the day. We did get some rain today though, which made it extra humid working out in the garage again.
4 Openers (20s hold)
10 Wall Slides
10 Reverse Pattern on ball (5s hold)
10 Seated Bent Over Single Arm + Single Arm + Double Row (25# DBs)
10 DB Bench Press + Fly (25# DBs)
20 Dead Bugs (5# Bs)
10 2x Renegade Row + DB Push-up (25# DBs)
15 Kneeling KB Hammer Curl (35#)
10 alt DB Shoulder Press (Sitting back on feet, 25# DBs)
15 Diamond Push-ups
5/5 Side Crunch + DB Cross Reach to Raised Toe (10#)
15 OH Crunches (10#, feet up)
Then we did about 15 minutes of banded golf mobility work, making use of the Crossover Symmetry bands.
I decided not to do double unders after hurting my calf the last time. Will try to build up to it. Didn’t miss on the rope until twice in my final set. I did unbroken kipping pull-ups for a change from butterfly. Need to do step-ups more often! Finished 6+61
10 Hollow Rocks
10s Hollow Hold
We cut back from four rounds to get going with our day. Took me 4:02.
I’m having problems with grips on the bar on our outdoor rig, specifically for bar muscle-ups. I had to drop after four in my second set because they were riding up way too much and killing my wrists. I noticed an old blister ripped open, so switched to kipping chest-to-bar pull-ups the rest of the sets. The step-ups really got me in this. Felt good on the burpees and was doing shoulder press for my jerks with those light dumbbells.
Oophhh! Wrote this for 30 minutes, but after all of the pull-ups the day before we were feeling it in our lats. Barely made it through the fifth round of unbroken muscle-ups, so that was a good place to end it.
I saved this one from CrossFit.com on August 10th, when we were in the middle of the chest program and thought it would be a good one to do after we finished. I started out doing muscle cleans, but after two or three rounds switched to a real power clean. My grip was getting smoked. I split the push-ups in half every round and it worked well. Got through 10+8.
After a little bit we went out for a 2.72 mile run and I let B set the pace, which was actually enjoyable for me. Took us 29:58.