Autumn 19

12:05 Gym

Warm up

Squat 2x5x95

Aim is to complete the following in under 20 minutes.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Golf

14:00 Driving Range

50 Balls, working on swing

6 Iron
Hybrid
Pitching wedge

Not hitting well on hybrid
Iron OK. Half shots were hooking.

Autumn 19 - Heavy

19:00 Gym

Warm up


Aim is to complete the following in under 20 minutes. Today 24'00"
One day I'll start with squats and the other with deadlift, if I do a third day then no heavy lift.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10

Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10

Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10

Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10

Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10

Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10

Stretch

Golf

18:15 Driving Range

Working on swings, mainly focused on hip movement

7 iron
Hybrid
Wood

50 balls, 40 OK

Autumn 19 - Heavy

19:00 Gym

Warm up

Deadlift 5x115

Aim is to complete the following in under 20 minutes. Today 26'30"
One day I'll start with squats and the other with deadlifts.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10

Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10

Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10

Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10

Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10

Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10

Stretch

Golf

08:30 Driving range

Working on the timing of my swing.

Autumn 19 - Long

17:15 Home

Run 25 minutes with my son.

Stretch

Autumn 19 - Heavy

12:00 Gym

Warm up

Squats 2x5x90

Aim is to complete the following in under 20 minutes. Today 26'30"
One day I'll start with squats and the other with deadlifts.

More here: https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Group One
Bench Press, 3 by 10
Bent Over Row, 3 by 10

Group Two
Hamstring Curls, 3 by 10
Triceps Extension, 3 by 10

Group Three
Curls, 3 by 10
Triceps Extension, 3 by 10

Group Four
Overhead Dumbbell Press, 3 by 10
Lat Pulldowns, 3 by 10

Group Five
Side bends, right 3 by 10
Side bends, left 3 by 10

Group Six
Sit-ups, 3 by 10
Back Extensions, 3 by 10

Stretch

Summer 19 - Hard

08:45 Home

Warm up
The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

25 minutes this week or 2.5 cycles with a 24KG 'bell. 
Tough on the grip.

Summer 19 - Heavy

16:00 Gym

Warm up

Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x112.5
Bench 10x20, 5x40, 5x5x62.5
Pullups 8,6,5 (19)


Stretch

Summer 19 - Heavy

18:00 Gym

Run to gym

Squat 2x5x20, 5x60, 2x5x92.5
Clean, Press, Front Squat 2x3,2,1x50
Seated Press 2x8 (machine)
Row 2x8x50

Busy week and weekend so a very cut down version.

Golf

18:30 Driving Range

Practised with Irons and wedges.

Summer 19 - Hard

09:30 Ireland

Warm up

The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/


20 minutes this week or 2 cycles with a 10KG 'bell as all I have in that house.

Summer 19 - Long

18:00 Ireland

Run about 5 K

Summer 19 - Heavy

16:00 Gym

Warm up

Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x110
Bench 10x20, 5x40, 5x5x60
Pullups 3x6


Stretch

Summer 19 - Hard

19:30 Home

Warm up

The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/


20 minutes this week or 2 cycles with a 24KG 'bell.

Summer 19 - Heavy

08:30 Gym

Run to gym

Squat 2x5x20, 5x60, 3x5x90
Clean, Press, Front Squat 5x3,2,1x47.5
Seated Press 3x5x20
Row 3x8x55

Golf

15:00 Driving range

1 hour family lesson.

Fencing

19:30 Local Epee Club

Warm up

Footwork

Bouts

1. C
2. C
2. C. 5-2

Summer 19 - Heavy

19:00 Gym

Warm up

Squat 2x5x20, 5x60, 2x5x80
Deadlift 5x60, 3x80, 5x107.5
Bench 10x20, 5x40, 5x5x57.5
Pullusp 3x5
BB Curl 3x8x25


Stretch

Summer 19 - Hard

19:30 Home

Warm up

The 30/30/30 from Dan John:  https://www.otpbooks.com/dan-john-training-program-design-everybody-else/

Started with 15 minutes this week or 1.5 cycles with a 24KG 'bell.


30 seconds of Push-Up Position Plank (PUPP)
30 seconds of rest—I suggest shaking things out, like we were taught by Bud Winters in Relax and Win.
30 seconds of swings—if you get 20, the workout will be 300 swings . . . a very good workout
30 seconds of rest
30 seconds of Glute Bridge—Isometric Hip Thrust, top position
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of sitting at the bottom of the goblet squat[goblet squat]
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a left suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest
30 seconds of marching in place (high knees/slow cadence) with a ’bell in a right suitcase carry
30 seconds of rest
30 seconds of swings
30 seconds of rest

Stretch