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
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.
4/4 Twisting Box Jumps (12/14″)
5/5 Wood Choppers (12/15#)
6 Lateral Ball Slams (10/14#)
8 Goblet Squat Jump (10/15#)
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.
Were were both beat down on Sunday morning, so we went for a 2.43 mile walk in 44:49 and then played 18 holes riding in a cart in the afternoon. Yesterday I walked 18 holes. Heat index was at 100° when we started and 101° right after! I started with the movements today.
12 Single DB Shoulder Press (45#)
12 DB Lateral Raises (vert DBs, 8#)
12 Underhand Barbell Front Raise (26#)
12 Barbell Upright Rows (45#)
12 Arnold Press (25#)
6/6 Static Front Raise (vert DBs, 10#)
Took us 18:39 and accumulated 7,062 meters on the bike. Almost two minutes faster than last week.
DB 21s (20#)
15 Diamond Push-ups
12 Curl with Twist and Pushdown (20#)
12 Double DB Skull crushers (30#)
8/8 Static DB Curl (15#)
8 DB Curl (15#)
12 Tricep Pushdowns (60#)
Done nine seconds slower than last week but there was a lot more wiping off with the towel and drinking water today. Took 24:54 with 4,353 meters.