Monday, December 8, 2025
Pre-Training Trip
Shake Out
2,000 on the house, no sendoff's, keep the stroke count low, mix in a lot of stroke progressions to keep the skills in tack.
Weight Room (Monday or Tuesday)
Super Set #1
BB Back Squats (3 X 15) or DB Zercher Squats (3 X 20)
Max Pushups - 3 sets of ?
Pullups or cable pull down - s sets of ?
Super Set #2
DB Lunge (3 X 5 ea. leg)
TRX Row or DB Row (lawn mower) (3 X 8-15+)
Power Push (3 X 8)
*body weight, hands on bench, ft. on floor, pause for :02 on bench and then EXPLODE and push away as hard as you can, hands should leave the bench.
Super Set #3
Rotational Box Jump (3 X 8 ea.)
*start on ground, 90 degrees to right and left., you will jump and rotate 90 degrees as you land on the box (like you leave the walls on your turns)
Weighted (45lb. plate) rollup
MB rotational slam (overhead to right and left) (8 ea. for 3 sets)
Notes: get some volume today and move some weight
No comments:
Post a Comment