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#)

Home From Cancun

Well, we didn’t end up going to the fitness center again on our vacation. We got home last night, ran errands today, and were out in the garage a little after 3:30. We’re going to start some more structured golf stuff. The first is a series of swing speed home workouts from Jaacob Bowden, the founder of Swing Man Golf.

Dynamic Swing Strength

3 Sets of 4 Reps (per side)

  • Decline Chest Fly to Triceps Extension
  • Cross Body Lat Pulldown
  • Wood Chops
  • Lateral Raises
  • Incline Chest Fly

The program said to do 2-3 sets of 2 reps, but you could barely get a feel for the movement that quick and seemed like it would be way too easy. These are all using bands and we used the Crossover Symmetry bands we already have and we decided to do both sides of the body because we also want to be balanced. We really though the rep scheme was going to be crazy low, but we could feed the later sets of each move.

Conditioning

  • 10:00 AMRAP
    • 4/4 Twisting Box Jumps (12/14″)
    • 5/5 Wood Choppers (12/15#)
    • 6 Lateral Ball Slams (10/14#)
  • 5:00 Rest
  • 10:00 AMRAP
    • 8 Goblet Squat Jump (10/15#)
    • 10 Pike-ups
    • 12 Push-ups
  • 5:00 Rest
  • 10:00 AMRAP
    • 4 Burpee Pull-ups
    • 10 Renegade Rows (15/30#)
    • 6/6 Single Leg RDLs (20/30# DB)

We got really sweaty from these, especially after four days off. We’re also having unusually nice weather for November.

We sat to cool down and did a bunch of foot hurdles.

25 Minutes of Exhaustion

Played a shitty round of golf yesterday and my legs were really sore. I guess walking helpd a bit. Went to the 4:30 class today.

Warm-up

  • 3×10 Reverse Hyper (140#)
  • Bottom Squat Hold
  • Shoulder Stretching
  • 4 Sets
    • 10/10 One Arm Dumbbell Shoulder Press (30#)
    • 30s Hollow Hold
    • 30s Dead Hang

Conditioning

25:00 AMRAP

  • 10 Push Press (95#)
  • 10 T2B
  • 10 Goblet Squat Jumps (35# KB)
  • 10 Pull-ups

The Rx weight was 135#, which I never thought about attempting. I knew I could stick to push presses the whole way with 95 and probably keep them unbroken. I was right. My goal was to be able to split toes to bars up into 2×5 every round and do all of the pull-ups unbroken. Mission accomplished! I finished 9 rounds plus the push presses. Wore my gymnastics grips without using the finger holes so I could flip them around during the push presses. I’m still wiped the fuck out over an hour later as I type this. Really surprised and happy with how good my pull-ups have been feeling.

  • 100 calories Rowing

If that wasn’t enough we were also supposed to get in 100 calories. Jason and I swapped every 50 calories on the rower. Took me 2:30 to complete both sets, so got about a 3 minute rest between because of the extra time to swap in and out.