Golf Lesson

 09:00 Driving Range

Golf Lesson

Golf

 09:00 Driving Range

Golf

08:30 Driving Range 

Winter Workout II

10:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 3x5x16

Swings 3x25x24

Pullups 3x5

Winter Workout II

10:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 3x5x16

Swings 3x25x24

Pullups 3x5

Winter Workout II

10:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 3x5x16

Swings 3x25x24

Pullups 3x5

Winter Workout II

17:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 5,3,2x16

Swings 3x25x24

Pullups 3x5

Winter Training II

17:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 5,3,2x16

Swings 3x25x24

Pullups 3x5

Winter Training II

19:00 Home

Warm up

Body weight work

Snatches 4x10

Stretch 

Winter Training II

 Now that we are back in lock down/isolation etc.

17:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 5,3,2x16

Swings 3x25x24

Pullups 3x5

Winter Training

18:30 Gym

Warmup

Squat 2x5x85

Press 3x5x32.5

Pullups 3x6

Leg Extension 2x12

Leg Curl 2x12

Dumbbell Incline Press 2x8x16

Stretch

Winter Training

18:30 Gym

C2 Rower 15 minutes

TGU 4 each side

Stretch

Golf

 16:30 Driving Range

Short games was a bit ropey but long game was good.

Winter Training

18:15 Gym

Warm up

Bench 3x5x65

Deadlift 2x5x115

Dips 3x9

DB Curls 2x9x16

Stretch

Golf

 08:30 Driving Range

Worked through clubs.

Distances coming back.

Winter Training

 14:30 Gym

Warmup

Squat 3x5x80

Press 3x5x30

Pullups 3x5

Leg Extension 2x10

Leg Curl 2x10

Stretch

Golf

 08:00 Driving Range

Nice to be back!

I ran through my clubs, trying to remember how to swing.

Winter Training

 18:30 Gym

C2 Rower 15 minutes

Stretch

Winter Training

 18:15 Gym

Warm up

Bench 3x5x60

Deadlift 2x5x110

Dips 3x8

DB Curls 3x8x16

Stretch

Lockdown Workout

 19:00 Home

Warm up

Snatch 2x10 each hand (40)

Stretch

5BX Update

I'm now at level A+ on Chart 2. Going well, but in two minds as to whether I move up or stick here. I probably will for a little variety. 

I am enjoying the retro style workout. It is definitely in the style of From Russia with Love.

Lockdown Workout

17:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 5,3,2x16

Swings 3x25x24

Pullups 3x5

Stretch

Rehab

Lockdown Workout

18:30 Home

Warm up

GS 5,3,2 x24

C&P 3x3x16

Swings 3x25x24

Stretch

Lockdown Workout

18:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 5,3,2x16

Swings 3x25x24

Pullups 3x5

Stretch

Rehab

Lockdown Workout

18:30 Home

Warm up

GS 5,3,2 x24

C&P 3x3x16

Swings 3x25x24

Stretch

Lockdown Workout

10:00 Home

5BX

Run

GS 5,3,2 x24

C&P 3x3x16

Swings 3x25x24

Stretch

Lockdown Workout

17:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 5,3,2x16

Swings 3x25x24

Pullups 3x5

Stretch

Rehab

Lockdown Workout

 18:30 Home

Warm up

GS 5,3,2 x24

C&P 3x3x16

Swings 3x25x24

Stretch

Lockdown Workout

18:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 5,3,2x16

Swings 3x25x24

Pullups 3x5

Stretch

Rehab

Lockdown Workout

18:30 Home

Warm up

GS 5,3,2 x24

C&P 3x3x16

Swings 3x25x24

Stretch

Lockdown Workout

 10:00

5BX

Run

GS 5,3,2 x24

C&P 3x3x16

Swings 3x25x24

Stretch

17:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 3x3x16

Swings 3x25x24

Stretch

Rehab

My Morning Routine

 I'm starting the day with 5BX. For the last exercise, sometimes I run, usually I walk but I also add in a 4 minutes cardio routine like this one: https://www.youtube.com/watch?v=W_AHHQj7eaM

Lockdown Workout

17:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 3x3x16

Swings 3x25x24

Pullups 3x5

Deep Pushups 3x5

Stretch

Rehab

Lockdown Workout

 17:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 3x3x16

Swings 3x25x24

Stretch

Rehab

Lockdown Workout

18:00 Home

Warm up

GS 3x5x24

1 H Clean and Press 3x3x16

Swings 3x25x24

Pullups 3x5

Deep Pushups 3x5

Stretch

Rehab

Lockdown Workout

17:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 3x5x16

Swings 3x25x24

Stretch

Lockdown Workout

17:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 3x3x16

Swings 3x25x24

Pullups 3x5

Deep Pushups 3x5

Stretch

Rehab

Lockdown Workout

 18:30 Home

Warm up

GS 3x5x24

1 H Clean and Press 3x5x16

Swings 3x25x24

Stretch

Rehab

Golf

 Driving Range

Last blast pre-lockdown

Have bought a putting mat and a few other toys for home.

Gym August 2020

 16:15 Gym

Warm up

Deadlift 5x125

Bench 6x72.5, 10x60

Pullups 5,5,5,

Back Extension 2x12+10

Stretch

Last workout pre lockdown.

Golf

 11:30 Driving Range

Working on consistency of contact and grip.

Conditioning

13:00 Gym

warm up

C2 Rower 20 minutes

Shoulder rehab

Stretch

Gym August 2020

15:00  Gym

Warm up

Press 3x5x32.5

Squat 2x5x102.5

Dips 2x8

DB Curls 2x8x16

C2 Rower 5 minutes

Stretch

Gym August 2020

16:15 Gym

Warm up

Deadlift 2x5x122.5

Bench 6x72.5, 10x60

Pullups 10,9,8

Back Extension 2x12+10

Stretch

Conditioning

 16:00 Gym

Warm up

C2 Rower 18 minutes

Stretch

Golf

 Golf Course

Played 6 holes.

Gym August 2020

 18:15 Gym

Warm up

Press 3x5x30

Squat 3x102.5, 5x80

DB Curls 2x8x16

Stretch

Reintroduced the press, struggled on squat.

Golf

 18:30 Driving Range

Gym August 2020

18:15 Gym

Warm up

Deadlift 2x5x120

Bench 6x72.5, 9x60

Pullups 10,9,8

Back Extension 2x12+10

Situps 2x12

Stretch

Golf

 10:30

18 Holes

Conditioning

 09:30 Gym

Warm up

C2 Rower 16 minutes

Press 5x5x20

Should rehab

Gym August 2020

 18:15 Gym

Warm up

Bench 6x72.5, 8x60

Squat 2x5x100

Curls 2x12x35

C2 5 minutes

Stretch

Conditioning

19:00 Gym

C2 rower 15 minutes, 3x30" sprints.

Stretch

Golf

 15:00 Driving Range

Gym August 2020

17:15 Gym

Warm up

Deadlift 2x5x117.5

Bench 2x5x72.5

Pullups 9,9,9

Back Extension 2x12+10

Situps 2x12

Stretch

Everyday training

For the last two or three years, I've started the day by doing 20 pushups, maybe a plank and a few stretches.  This was inspired by James Bond's fitness routine in From Russia, With Love.  

I decided it was time to change things up, while keeping to the same general theme: a morning routine, that took little time, space or equipment. Reading the article above I discovered 5BX, based on a Canadian Airforce fitness routine form the 50's.

I started last week and my son joined in this morning. As instructed I started with chart 1 and at this stage the exercises are very, very easy.  I'm progressing one level per day, which is faster than recommended, but I have a good base level of fitness.

I'm interested to see how I get on and how long my son keeps me company. 

Conditioning

17:50 Gym

Warm up

Pushups 5x15

Swings 5x25

C2 Rower 15 minutes

Stretch

Golf

 17:00 Driving Range

Working on striking through the ball.

Gym August 2020

18:15 Gym

Warm up

Bench 2x5x72.5

Squat 2x5x97.5

Curls 2x11x35

C2 5 minutes

Stretch

Golf

 17:30 Golf Course

Mixed bag, but lovely shot on final hole.

Conditioning

17:50 Home

Warm up

Pushups 5x14

Swings 5x24

Ab wheel 2x8

Stretch

Gym August 2020

18:45 Gym

Warm up

Deadlift 2x5x115

Bench 2x5x70

Pullups 9,9,8

Back Extension 2x12+9

Situps 2x12

Stretch

Golf

14:00 Driving Range

Packed so ended up on outdoor tees in the rain. 

Conditioning

 13:00 Gym

Warm up

Swings 1,2...9,10

Pushups 10,9...2,1

C2 Rower 7 minutes with 3x30" sprints.

Stretch

Gym August 2020

 18:15 Gym

Warm up

Bench 2x5x70

Squat 2x5x95

Pullups 9,8,8

C2 5 minutes

Stretch

Golf

18:00 Golf Course

Inclement weather made for a tough round. Played the par 4 well.

Conditioning

17:15 Home

Warm up

Pushups 5x13

Swings 5x23

Ab wheel 2x8

Stretch

Gym August 2020

18:45 Gym

Warm up

Deadlift 2x5x112.5

Bench 2x5x70

Curls 2x10x22

Back Extension 2x12+9

Sistups 2x12

Golf

 15:50 Golf Course

9 Holes. Relatively consistent, dragging the ball a little left, but wind didn't help.

Conditioning

15:15 Home

Warm up

Pushups 5x12

Swings 5x22

Plank 90 seconds

C2 Rower 15 minutes

Stretch

Golf

 08:00 Driving Range

Short game good.

Long game seems stalled.

Gym August 2020

18:15 Gym

Warm up

Bench 2x5x67.5

Squat 2x5x92.5

Curls 2x10x35

C2 7 minutes

Stretch

Conditioning

17:15 Home

Warm up

Pushups 5x12

Swings 5x22

Ab wheel 2x8

Stretch

Gym August 2020

 11:15 Gym

Warm up

Deadlift 2x5x110

Bench 2x5x67.5

Pullups 3x8 (struggled on last rep)

Back Extension 2x12+8

Sistups 2x12

Conditioning

15:15 Home

Warm up

Pushups 5x12

Swings 5x22

Ab wheel 2x8

Stretch

Golf Lesson

 10:00 Driving Range

Lesson.

Focus on precision of contact on short game.

With on swing, really reach 

Gym August 2020

08:15 Gym

Warm up

Bench 2x5x65

Squat 2x5x90

Curls 2x9x35

C2 7 minutes

Stretch

Golf

 08:30 Golf Course

Played 9 holes.

Nice easy relaxed play.

Conditioning

17:50 Home

Warm up

Pushups 5x12

Swings 5x22

Ab wheel 2x8

Stretch

Gym August 2020

 11:15 Gym

Warm up

Deadlift 2x5x107.5

Bench 2x5x65

Pullups 3x8 (struggled on last rep)

Back Extension 2x12+6

Sistups 2x12

Stretch

Golf

14:00 Driving Range

Worked on Driver, short game and bump and run.

Conditioning

17:15 Home

Warm up

Pushups 5x11

Swings 5x21

Ab wheel 2x6

Stretch

Gym August 2020

18:15 Gym

Warm up

Bench 2x5x62.5

Squat 2x5x87.5

Curls 2x8x35

C2 5 minutes

Stretch

Golf

18:30

9 holes. 

Swings wasn't great, really not rotating well. Only found my groove on the last hole.

Conditioning

17:15 Home

Warm up

Pushups 5x11

Swings 5x21

Ab wheel 2x7

Stretch

Gym August 2020

11:15 Gym

Warm up

Deadlift 2x5x105

Bench 2x5x62.5

Pullups 3x7

Back Extension 2x12+5

Sistups 2x12

Stretch

Golf

 08:10 Golf Course    

9 holes with my junior partner.

Conditioning

17:15 Home

Warm up

Pushups 5x10

Swings 5x20

Ab wheel 2x6

Stretch

Golf

 08:15 Driving Range

Worked on rear foot position

Gym August 2020

18:15 Gym

Warm up

Bench 2x5x60

Squat 2x5x85

Curls 2x12x30

C2 10 minutes

Stretch

Golf

 18:50 Golf Course

9 Holes.

Conditioning

18:15 Home

Warm up

Pushups 5x10

Swings 5x20

Ab wheel 2x6

Stretch

Gym August 2020

08:30 Gym

Warm up

Deadlift 2x5x102.5

Bench 2x5x60

Pullups 3x6

Stretch

Golf

 10:00 Golf Lesson

Work on timing and rear leg poition.

Golf

18:40 Golf Course

9 Holes

Curate's egg. First four holes were very good.

Conditioning

08:15 Home

Warm up

Pushups 5x10

Swings 5x20

Ab wheel 2x6

Stretch

Dropped the GS as squatting more in gym

Gym August 2020

16:15 Gym

Warm up

Bench 2x5x60

Squat 2x5x82.5

Curls 2x11x30

C2 5 minutes

Stretch

Golf

 18:40 Golf Course

9 Holes

Played better today. More consistent overall.

Conditioning

19:15 Home

Warm up

Pushups 5x10

Swings 5x20

Goblet Squats 5x3

Ab wheel 2x6

Stretch

Gym August 2020

16:30 Gym

Warm up

Deadlift 2x5x100

Bench 2x5x57.5

Pullups 3x5

Stretch

Gym August 2020

11:00 Gym

Warm up

Bench 2x5x57.5

Squat 2x5x80

Curls 2x10x30

Stretch

Golf

16:30 Golf course

9 holes.

A curates egg. A few great holes, a few terrible ones. Woods were problematic, but my approach shots with irons were good.

Golf

 19:15 Driving Range

Gym August 2020

19:00 Gym

Warm up

Deadlift 2x5x95

Bench 2x5x55

Pullups 3x5

Stretch

Gym August 2020

08:00 Gym

Warm up

Bench 2x5x55

Squat 2x5x75

Curls 2x9x30

C2 Rower 5 minutes

Stretch

Conditioning

 19:15 Home

Warm up

Pushups 5x10

Swings 5x20

Goblet Squats 5x3

Ab wheel 2x5

Stretch

Gym August 2020

09:15 Gym

Warm up

Bench 2x5x55

Deadlift 2x5x90

Curls 2x9x30

Back extensions 2x10

Stretch

Stretch

Golf

 08:45 Driving Range

Golf

 16:30 Golf Course

9 Holes.

Gym August 2020

09:15 Gym

Warm up

Bench 2x5x52.5

Squat 2x5x72.5

Curls 2x8x30

C2 Rower 12 minutes

Stretch

Driving Range

08:30 Driving Range

Worked on SW, 7I and D. 

Very consistent on first two, driver some poor shots and going right.

Need to keep chin up more, think look down nose. 

Conditioning

 19:30 Home

Warmup

For 10 mins every 30 seconds left then right.

1H Clean

1H Press

1H Front squat

Stretch

Gym August 2020

 09:15 Gym

Warm up

Bench 2x5x52.5

Squat 2x5x70

Curls 2x8x30

9 Holes

 19:00 Golf Course

Played 9 holes with my son. Terrible round for me, but lots of fun.

Bike Ride

13:00 Home

Ride 12 miles 

Golf Lesson

 10:00 Driving Range

Gold lesson. 

Focus on contact

7I baseline of 120yards.

Run

 09:00 Home

Run 2 miles

Gym August 2020

 10:00 Gym

Warmup

Bench 2x5x50

Squat 2x5x65

Deadlift 2x5x80

C2 Rower 7 minutes

Stretch

First real weights session. Shoulder still a bit achy. Easing back into things.

Conditioning

 19:00 Home

Warm up

Pushups 5x10

Swings 5x20

Goblet Squats 5x5

Ab wheel 2x5

Stretch

Easy Week

16:30 Home

Warm up

EQI Push-ups 2x12

Cuban press 2x12

Swings 3x25x24kg

Pullups 3x5

Ab wheel 2x5

Stretch

Easy Week

17:30 Home

Circuit 3:

Pull-up Retraction

DB Overhead Shrugs

Posterior Capsule Stretch

East Week

19:00 Home

Circuit 2:

DB Cuban Rotations

Band External Rotations

Band Pull Aparts

Band Dislocate

Swings 1,2...9,10 x24

Push Ups 10,9...2,1

Ab wheel 2x5

Stretch

Easy Week

18:00 Home

Circuit 1:

DB Retractions

DB Protractions

Posterior Capsule Stretch

Gym

13:00 Gym

First time back since lockdown.

Ran to gym

Concept 2 row easy 15 minutes

Cross trainer 15 minutes

Incline external rotation 2x15

Incline Y 2x15

Squat 3x5x20 (bar)

Easy Week

13:15 Home

Circuit 5:
EQI Push-ups
TRX T
Plate Halos

Easy Week

17:00 Home

Circuit 4:
TRX T
TRX  Y
DB Internal Rotations

Swings 3x25x24kg
Pullups 3x5
Ab wheel 2x5

Stretch

Golf

08:30 Driving Range

Worked on stance and grip
Good jumping stance
Grip pointing at belt buckle

Easy Week

08:30 Home

Circuit 3:
Pull-up Retraction
DB Overhead Shrugs
Push-up Plus
Posterior Capsule Stretch

Easy Week

19:00 Home

Circuit 2:
DB Cuban Rotations
Band External Rotations
Band Pull Aparts
Band Dislocate

Swings 1,2...9,10 x24
Push Ups 10,9...2,1

Ab wheel 2x5

Stretch

Easy week

18:00 Home

Easy week this week. Also doing a little shoulder rehab following the below routine

Circuit 1:
DB Retractions
DB Protractions
Posterior Capsule Stretch

Extended Workout From Home

18:30 Warm up

GS 2x5x24
Press 2x5x20/20
Pullups 6x+16

Stretch

So that's it folks. This time around was not as successful. Squats, I got a few more reps. Press maybe went up a rep, but not much else. Pullups, not sure if I really progressed. I liked the first iteration more, just simpler to implement but there are other factors in play. This time around I was a bit more worn out and I was eating less but I was also sleeping better and drinking less. Work was busier.  I also tweaked my right shoulder at the end of the last program and still not fill better. Who knows?

Now for a few easy weeks, some shoulder rehab, and then hopefully back in the gym with some heavier weights.

Extended Workout From Home

19:00 Home

Warm up

Squat 2x5
Press 6x24
Pullups 1,21,2 xBW+12

Stretch

Extended Workout From Home

16:00 Home

Warm up

Double GS 20/24 Test 12
KB Press 24kg 2x(0,1,2)
Pullups bw+8 2x(2,3,5)2,3

Stretch

Golf

09:30 Driving Range

Worked on repeatable swing 7i
Short game with SW.

Golf

09:00 Driving Range

Focus on downward angle. SW, PW, 7I, H, D

Extended Workout From Home

08:05 Home


Warm up

Double GS 20/24 2x(0,2,2)
KB Press 20/20kg 2x(2,3,5)
Pullups bw+12 3x(1,3,4)

Stretch

Run

18:15 Home

Run to park
Hill Sprints x4

Stretch

Extended Workout From Home

17:30 Home

Warm up

Double GS 20/20  2x(2,3,5)
KB Press 24kg 3x(1,3,4)
Pullups bw 3x(3,5,8)

Stretch

Run

19:00 Home

Run 35 minutes.

Stretch

Extended Workout From Home

16:00 Home

Warm up

Double GS 20/24 3x(1,3,4)
KB Press 16kg 3x(3,5,8)
Pullups bw+8 3x(2,3,5)

Stretch

Golf

09:15 Driving Range

Worked on angle of ball strike.

Golf

11:30 Driving Range

Golf lesson

Needs to focus on strike angle.

Extended Workout From Home

15:15 Home


Warm up

Double GS 32 4x(3,5,8)3,5
KB Press 20/20kg 4x(2,3,5)2,3
Pullups bw+12 4x(1,3,4)1.3

Stretch

Run

19:15 Home

Run to park
Hill Sprints x4

Stretch

Extended Workout From Home

18:30 Home

Warm up

Double GS 20/20  4x(2,3,5)2,3
KB Press 24kg 4x(1,3,4)1,3
Pullups bw 4x(3,5,8)3,5

Stretch

Run

19:00 Home

Run 30 minutes.

Swings 3x25
TRX

Stretch

Extended Workout From Home

17:30 Home

Warm up

Double GS 20/24 4x(1,3,4)1,3
KB Press 16kg 4x(3,5,8)3,5
Pullups bw+8 4x(2,3,5)2,3

Stretch

Golf

09:00 Driving Range

Worked on SW, 9I and Driver.
Focus on hip drive. Need to thing hip back rather than hip left.

Extended Workout From Home

09:15 Home


Warm up

Double GS 32 4x(3,5,8)
KB Press 20/20kg 4x(2,3,5)
Pullups bw+12 4x(1,3,4)

Stretch

Run

19:15 Home

Run to park
Hill Sprints x4

Stretch

Extended Workout From Home

18:30 Home

Warm up

Double GS 20/20  4x(2,3,5)
KB Press 24kg 4x(1,3,4)
Pullups bw 4x(3,5,8)

Stretch

Run

19:00 Home

Run 30 minutes.

Swings 5x20
TRX

Stretch

Extended Workout From Home

19:00 Home

Warm up

Double GS 20/24 4x(1,3,4)
KB Press 16kg 4x(3,5,8)
Pullups bw+8 4x(2,3,5)

Stretch

Golf

16:30 Driving Range

Worked on PW, 7I and Driver.

Extended Workout From Home

08:15 Home


Warm up

Double GS 32 3x(3,5,8)3,5
KB Press 20/20kg 3x(2,3,5)2,3
Pullups bw+12 3x(1,3,4)1,3

Stretch

Run

19:15 Home

Run to park
Hill Sprints x4

Stretch

Extended Workout From Home

18:30 Home

Warm up

Double GS 20/20  3x(2,3,5)2,3
KB Press 24kg 3x(1,3,4)1,3
Pullups bw 3x(3,5,8)3,5

Stretch

Run

19:00 Home

Run 30 minutes.

Swings 5x20
TRX

Stretch

Extended Workout From Home

19:00 Home

Warm up

Double GS 20/24 3x(1,3,4)1,3
KB Press 16kg 3x(3,5,8)3,5
Pullups bw+8 3x(2,3,5)2,3

Stretch

Extended Workout From Home

17:15 Home


Warm up

Double GS 32 3x(3,5,8)
KB Press 20/20kg 3x(2,3,5)
Pullups bw+12 3x(1,3,4)

Stretch

Run

17:15 Home

Run to park
Hill Sprints.

Stretch

Extended Workout From Home

18:30 Home

Warm up

Double GS 20/20  3x(2,3,5)
KB Press 24kg 3x(1,3,4)
Pullups bw 3x(3,5,8)

Stretch

Run

19:00 Home

Run 40 minutes.

Stretch

Extended Workout From Home

19:00 Home

Warm up

Double GS 20/24 3x(1,3,4)
KB Press 16kg 3x(3,5,8)
Pullups bw+8 3x(2,3,5)

Stretch

Golf

09:30 Driving Range

Mainly worked on 7 and Driver.

Extended Workout From Home

15:00 Home

Warmup - lots of gardening

Swings 3x25
TRX

Extended Workout From Home

08:15 Home


Warm up

Double GS 32 2x(3,5,8)3,5
KB Press 20/20kg 2x(2,3,5)2,3
Pullups bw+12 2x(1,3,4)1,3

Stretch

Driving Range

16:30 Driving Range

Worked on rotation.

Run

12:15 Home

Run to park

Hill Spints.

Stretch

Extended Workout From Home

16:30 Home

Warm up

Double GS 20/20  2x(2,3,5)2,3

KB Press 24kg 2x(1,3,4)1.3

Pullups bw 2x(3,5,8)3,5

Stretch

Run

19:00 Home

Run 30 minutes.

Stretch

Extended Workout From Home

17:20 Home

Warm up

Double GS 20/24 2x(1,3,4)1,3

KB Press 16kg 2x(3,5,8)3,5

Pullups bw+8 2x(2,3,5)2,3

Stretch

Golf Lesson

09:00 Driving Range

Lesson

Extended Workout From Home

08:30 Home

Warm up

Double GS 32 2x(3,5,8)

KB Press 20/20kg 2x(2,3,5)

Pullups bw+12 2x(1,3,4)

Stretch

Golf

16:30 Driving Range

Run

19:15 Home

Run to park

Hill Spints.

Stretch

Extended Workout From Home

17:30 Home

Warm up

Double GS 20/20  2x(2,3,5)

KB Press 24kg 2x(1,3,4)

Pullups bw 2x(3,5,8)

Stretch

Run

19:00 Home

Run 35 minutes.

Stretch

Extended Workout From Home

09:00 Home

Run 2K

Warm up

Double GS 20/24 2x(1,3,4)

KB Press 16kg 2x(3,5,8)

Pullups bw+8 2x(2,3,5)

Stretch

Golf

09:00 Driving Range

Lesson

Finally back!!

Extended Workout From Home

12:30 Home

Warm up

Swings 3x25

TRX

3 rounds of

Squat 12x32, 8x20+20, 6x24+20

Press 7x20+20 (2H), 10x16, 5x24

Pullups 12xBW, 8x+8, 6x+6

Stretch

I'm using these weights for my next program:  https://www.strongfirst.com/simple-strength-for-difficult-times-part-two-get-even-stronger-in-quarantine/

Pandemic Program

17:30 Home

Warm up

Swings 3x25

TRX

3 rounds of

Press 5x12,16,20

Squat 5x32,32,32

Pullups 5xBW,+8,+8

Stretch

Pandemic Program

17:30 Home

Warm up

Swings 3x25

TRX

3 rounds of

Press 5x12,16,16

Squat 5x24,32,32

Pullups BW, BW, +8

Stretch

Easy week. Will test weights on Friday for phase 2.

Pandemic Program

17:00 Home

Warm up

Pullups 8xbw+12

Stretch

Pandemic Program

17:30 Home

Warm up

Goblet Squat 4x20/24 failed on 32/24

1H KB Press 8x24

Loaded Pullups 2x(1,2,3)

Stretch

pandemic Program

18:00 Home

Warm up

Swings 5x20

TRX in-between

Stretch

Pandemic Program

17:45 Home

Warm up

Goblet Squat 10x20/20

1H KB Press 2x(1,2,3)

Loaded Pullups 2x(2,4,6)

Stretch

Pandemic Program

09:30 Home

Family workout

Heart are pushups

Diamonds are jumping jacks

Spades are pushups

Clubs mountain climbers.

Joker high knees 45 seconds.

Court cards 10, ace 11 or 1, other cards face value,

Then

Swings 3x25

Stretch

Pandemic Program

09:45 Home

Warm up

Goblet Squat 2x(1,2,3)

1H KB Press 2x(2,4,6)

Loaded Pullups 3x(2,4,6)

Stretch

Pandemic Program

17:45 Home

Warm up

Goblet Squat 2x(2,4,6)

1H KB Press 3x(2,4,6)

Loaded Pullups 3x(2,4,6)

Stretch

Pandemic Program

17:30 Home

Warm up

Swings 5x20

TRX in-between

Stretch

Pandemic Program

17:45 Home

Warm up

Goblet Squat 3x(2,4,6)

1H KB Press 3x(2,4,6)

Loaded Pullups 3x(2,4,6)

Stretch

Pandemic Program

17:30 Home

Warm up

Swings 5x20

TRX in-between

Stretch

Pandemic Program

10:00 Home

Warm up

Goblet Squat 5x(2,4,2)
1H KB Press 5x(2,6,2)
Loaded Pullups 5x(2,4,6)

Stretch

Pandemic Program

18:30 Home

Warm up

Swings 5x20
TRX in-between

Stretch

Pandemic Program

17:30 Home

Warm up

Goblet Squat 5x(2,6,2)
1H KB Press 5x(2,4,6
Loaded Pullups 5x(2,4,2)

Stretch

Pandemic Program

17:45

The family did Joe Wickes in the morning so I followed suit.

Swings 3x25
Stretch

Pandemic Program

17:30 Home

Warm up

Goblet Squat 5x(2,4,6)
1H KB Press 5x(2,4,2)
Loaded Pullups 5x(2,62)

Stretch

Pandemic Program

14:00 Home

Warm up
Swings 5x20Skipping 5x1.5 minutesAb whee 2x8
Stretch



Teaching my son how to skip at the same time.

Pandmic Program

17:00 Home

Warm up

Goblet Squat 4x(2,4,2)
1H KB Press 4x(2,6,2)
Loaded Pullups 4x(2,4,6)

Stretch

Pandemic Program

19:00 Home

Warm up

Swings 5x20
Skipping 5x1.5 minutes
Plank 3x30"

Stretch

Pandemic Program

17:30 Home

Warm up

Goblet Squat 4x(2,6,2)
1H KB Press 4x(2,4,6
Loaded Pullups 4x(2,4,2)

Stretch

Pandemic Program

17:00 Home


Warm up

Goblet Squat 4x(2,6,2)
1H KB Press 4x(2,4,6
Loaded Pullups 4x(2,4,2)


Stretch

Pandemic Program

18:30 Home

Warm up

Swings 5x20
TRX in-between

Walk 25 minutes, run back

Pandemic Program

17:30 Home

Warm up

Goblet Squat 4x(2,4,6)
1H KB Press 4x(2,4,2)
Loaded Pullups 4x(2,62)

Stretch

Pandemic Program

09:30 Home

Warm up

Family Circuit training

3 circuits with 5 stations.

Stretch

Pandemic Program

17:30 Home

Warm up

Goblet Squat 3x(2,4,2)
1H KB Press 3x(2,6,2)
Loaded Pullups 3x(2,4,6)

Stretch

Pandemic Program

17:30 Home

Swings 5x20
TRX in-between
Ab wheel 2x5

Stretch

Pandemic Program

17:30 Home


Warm up


Goblet Squat 3x(2,6,2)
1H KB Press 3x(2,4,6
Loaded Pullups 3x(2,4,2)


Stretch

Pandemic Program

18:00 Home

Warm up

Swings 5x20
Skipping 5x1 minutes
Ab wheel 2x8

Stretch

Pandemic Program

09:15 Home

Run 2K

Warm up

Goblet Squat 3x(2,4,6)
1H KB Press 3x(2,4,2)
Loaded Pullups 3x(2,6,2)

Stretch

Pandemic Program

09:30 Home

Boxing Warm up 10 minutes

Fencing workout 20 minutes

Swings 5x20
TRX in-between
Ab wheel 2x5

Stretch

Pandemic Program

08:15 Home

Warm up

Goblet Squat 3x(2,2,2)
1H KB Press 3x(2,4,2)
Loaded Pullups 3x(2,6,2)

Stretch

Pandemic Program

18:15 Home

Warm up

Goblet Squat 3x(2,4,2)
1H KB Press 3x(2,6,2)
Loaded Pullups 3x(2,2,2)

Stretch

Pandemic Program

08:15 Home

Warm up

Goblet Squat 3x(2,6,2)
1H KB Press 3x(2,2,2)
Loaded Pullups 3x(2,4,2)

Stretch

Pandemic Program

08:30 Home

Warm up with son: https://www.youtube.com/watch?v=oWXEbL_KDUE

Warm up TRX

Swings 3x25

Ab wheel 2x5

Stretch for 20 minutes with wife and daughter: https://www.youtube.com/watch?v=qULTwquOuT4