Steal My Workout, Again!

Mid length Goal: 

I won a professional golf tournament by August 31st 2013

Monthly goal: 

I have developed a morning training schedule by July 31st

Weekly goals: 

 
I complete 45 minutes of practice per day by July 31, 2013

Weekly Goals Completed – 1/1

Monthly Goals Completed – 1/1

Time spent on full swing – 2 hours

Time spent on shots inside 100 yards – 1 hours

Time spent on putting – 1 hours

Rounds played this week, where, score, fairways/greens/putts 



Oaks North 9 holes par 30 – a few rounds of 9 again this week. Sorry, didn’t really keep score.

Time spent in the gym – 2 hours + stretching

Workouts I did –

Thursday –

Friday – 
Full-body strength

Saturday –

Sunday –

Monday – Full-body strength

Tuesday –

Wednesday –

Thoughts on the week – Again a busy week so set myself an attainable weekly goal, which I hit. Worked hard in the gym with a new routine (see below). Hoping to get out to play more full courses very soon!

What you can learn from my experience? 



Here’s my favourite workout at the moment.

Warm up

Foam roll to warm up – Calves, IT band, quads, adductors, glutes, lats and back.

Front plank and side plank with feet on BOSU ball 30 secs each

Walking lunges with torso twist holding a medicine ball – 8 each way

Single leg deadlift with medicine ball – 8 each leg

Main

Clean and press to back squat – 6 reps x 3 sets

Push up to burpee to pull up – 8 reps x 3 sets

Cool down

Walk to lower heart rate, then full-body stretches.

So you might think that the main workout is very short. But each rep is a multi-part exercise, and at the moment I am taking a 2-minute break in between sets. So this whole workout still takes me an hour. But…

The clean and press/squat combo is nearly a full-body workout on its own, hitting the lower body hard, as well as back, arms, shoulders, chest, core and oh legs again! The push up/burpee/pull up combo is a fun one! More upper body focused on this one but still challenging the core and requiring the legs to fire quickly, which is great for developing power.

Try this routine. It feels quick and short but certainly works me hard whilst still maintaining a thorough warm up, movement prep and cool down.

Goals for next week –

I complete 45 minutes of practice per day by Aug 7th 2013

See my original Project Awesome post for details about Project Awesome and links to each week’s posts.