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.

Pickleball

Warm-up

  • 10 Cat Camel
  • 6-4 McGill Big 3 2
    • Curl-up
    • Side Planks

Conditioning

3 Rounds

  • 10 Handstand Push-ups
  • 8/8 Twisting Box Jumps (20″)
  • 10/10 KB Side Swings (25#)
  • 8 Parallette Shoot Thrus
  • 10 Hammer Curl to Shoulder Press (25# DBs)
  • 1:00 Rest

Whoa! Been a long time since we did HSPU, but I was able to do 10 unbroken to start. Then went 6-4 and 4-3-1-2. I was feeling my back in that third round so I cut my workout after the round instead of doing a fourth. Time was 3:44 after 1, 8:53 after 2, and 14:53 at the end.

We got a set of pickleball rackets so decided to go try it out instead of doing the rest of our planned workout.