Back to Back Golf

I walked 18 on Wednesday and 9 yesterday, so didn’t have time for any workouts.

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Back, Arms, & Conditioning

3 Sets

  • TrueForm Run
  • 6/4 Strict Pull-ups
  • 20 alt Incline DB Bench Press (45/20#)
  • 10 Tricep Pushdowns (60/38#)

3 Sets

  • Row
  • 20 alt Incline DB Row (25/20#)
  • 20 alt Inclide DB Chest Fly (25/12#)
  • 10 DB Curls (25/15#)

3 Sets

  • TrueForm Run
  • 10 Straight Arm Pulldowns (60/38#)
  • 10-15 Diamond Push-ups
  • 10 Hammer Curls (25/20#)

Brandi was on the machines first and I repped out first. Was able to bump up to 25# on everything I had used 20# for before. I went 6-5-4 on each round of push-ups. Took us 29:52.

We did about 10 minutes of hip mobility.

Keep Adding Five

Warm-up

2 Sets

  • 4 Openers (20s hold)
  • 10 Wall Slides
  • 10 Reverse Pattern on ball (5s hold)

Arm & Conditioning

3 Sets

  • Partner A: TrueForm Run
  • Partner B:
    • 6/4 Strict Pull-ups
    • 20 alt Incline DB Bench Press (45/20#)
    • 10 Tricep Pushdowns (60/38#)

The jump up from 40 to 45 pounds was significant. Not sure I could get through 50.

3 Sets

  • Partner A: Row
  • Partner B:
    • 20 alt Incline DB Row (20/15#)
    • 20 alt Inclide DB Chest Fly (20/10-10-12#)
    • 10 DB Curls (20/20-15-15#)

I could probably increase to 25# here.

3 Sets

  • Partner A: TrueForm Run
  • Partner B:
    • 10 Straight Arm Pulldowns (60/38#)
    • 10-15 Diamond Push-ups
    • 10 Hammer Curls (20#)

I went 3×5 on the first set of push-ups and then 6-5-4 for the other two. I could go up to 25# here as well.

I went first on the machines today. Took us 30:20 to finish.

Then we did about 10 minutes of mobility.

Sleeping In

I got about 10 hours of sleep and feel fine today.

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (25/15# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9.5”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/12#)

We both increased our weights this week. I did my squat jumps to the bench to protect my back. We finished in 34:18.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Even Faster

Walked 18 holes yesterday.

Warm-up

  • 80′ Monster Walks
  • 80′ Lateral Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14/9”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/10#)

Took us 34:28, which is 2:18 faster than last week.

Midline

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows (red CS band)
  • 10/10 One Leg Balance Reach & Row (red CS band)
  • 10 Superman
  • 10 alt Seated Hip Opener Knee Taps

Hip Openers

Warm-up

  • 80′ Lateral Monster Walks
  • 80′ Monster Walks
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Leg Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

3 Sets

  • 140/120m TrueForm Run
  • 10/10 – 5/5/5/5 Single Leg Box Step Downs (14/10.5”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/8#)

Took us 36:45.

Midline & Mobility

3 Rounds

  • 10/10 Yoga Block Dead Bugs
  • 10/10 Side Plank Banded Rows
  • 10/10 One Leg Balance Reach & Row
  • 10 Superman
  • 10 alt Seated Hip Opener (Knee Taps)

Early on a Wednesday

I was planning to golf yesterday because of the rainout on Monday, but woke up to an emergency at work. So we went to the driving range in the evening for a long session.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Rotations

Legs / Conditioning

3 Sets

  • 140/120m TrueForm Run
  • 20 DB Walking Lunge (20/12# DBs)

4 Sets

  • 10/10 Landmine Curtsy Lunge (45#)

*B went 8/8 on the last two sets.

3 Sets

  • 140/120m TrueForm Run
  • 10/10 Single Leg Box Step Downs (14”)

3 Sets

  • 14 Squat Jumps
  • 6/6 Side Step Lunge + Reverse Lunge (20/8#)

Good one. Took us 37:50.

Midline

3 Sets

  • 20 Sprinter Sit-ups
  • 20s Hollow Hold (modified)
  • 20 alt Side Crunches (holding bent knees up)
  • 20s Plank
  • ~1:00 Rest

My back wasn’t feeling great with some of the movements, so these were my modified versions.

10 More Meters

My low back has been really tight. Warmed up with 10×45 and 5×75 close grip bench.

Conditioning

4 Rounds

  • 45s TrueForm Run
  • 15 Zottman Curls (15# DBs)
  • 15 French Press (40# DB)
  • 45s TrueForm Run
  • 15 Hammer Curls (20# DBs)
  • 15 Banded Tricep Pulldowns (blue)
  • 45s TrueForm Run
  • 15 Single DB Curls (40#)
  • 15 Close Grip Bench Press (75#)

Another good one. Really like mixing in the cardio. I got 130 meters on the runs in the first round, 140 in the second, 150 in the third, and 160 in the last. Took me 23:12.

Midline

3 Rounds

  • 30s In & Outs (sides of DB)
  • 15s Rest
  • 30s Plank Knee to alt Elbow
  • 15s Rest
  • 30s Jack Knife (15# DB)
  • 15s Rest
  • 30s alt Side Crunches
  • 15s Rest

Hold Those Legs Up

Walked 18 holes yesterday.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Leg Conditioning

3 Rounds

  • 20/16 Plyo Lunges
  • 200/170m TrueForm Run
  • 10 Incline DB Squats (2”, 35# DBs)

4 Rounds

  • 14 Double DB Step-ups (20″, 45#)

3 Rounds

  • 12 DB Walking Lunges (45#)
  • 20 Side Skaters
  • 12 Sumo KB Deadlifts (70#)

Much more comfortable weather today for this. Took us 29:18.

Midline

3 Rounds

  • 20s Pike-ups over DB (feet open to closed)
  • 7s Rest
  • 20s In & Outs
  • 7s Rest
  • 20s Leg Lifts over DB (side to side)
  • 7s Rest

This was rough because it was so much holding your legs up in the air.

Been Slacking & Busy

On Saturday we got exhausted after walking 9 holes of golf Then on Sunday I drove to meet my brother to golf 18 (in a cart) and we ended up going for a 2 mile walk in the evening after I got home. Yesterday I walked 18 holes.

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Leg Conditioning

3 Rounds

  • 20/16 Plyo Lunges
  • 200/170m TrueForm Run
  • 10 Incline DB Squats (2”, 35# DBs)

4 Rounds

  • 14 Double DB Step-ups (20″, 45#)

3 Rounds

  • 12 DB Walking Lunges (45#)
  • 20 Side Skaters
  • 12 Sumo KB Deadlifts (70#)

Took us 30:10.

Midline

2 Sets

  • 30s Leg Lift + Tuck-up
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Russian Twist
  • 10s Rest
  • 30s Leg Lift + Toe Tap
  • 10s Rest

Heavy Middle

Warm-up

  • 80′ Lateral Monster Walk
  • 80′ Monster Walk
  • 10 Monster Squats
  • 10 Monster Toe Touches
  • 20 Trunk Twists

Legs

3 Rounds

  • 20/16 Plyo Lunges
  • 200/170m TrueForm Run
  • 10 Incline Squats (2”, 30# DBs)

4 Rounds

  • 14 Double DB Step-ups (20″, 40#)

3 Rounds

  • 12 DB Walking Lunges (40#)
  • 20 Side Skaters
  • 12 Sumo KB Deadlifts (70#)

Good triplet to get loosened up more, we both liked doing the heavy movement in the middle, and then movements we could move through at the end. Took us 29:08.

Midline

2 Sets

  • 30s Leg Lift + Tuck-up
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Single Leg Bicycle
  • 10s Rest
  • 30s Russian Twist
  • 10s Rest
  • 30s Leg Lift + Toe Tap
  • 10s Rest

That was rough!

Stretching

  • 2:00/2:00 Pigeon
  • 2:00/2:00 Couch