Fall 2012 Golf Swing Speed Training - Phase 1: GYM

Tuesday, October 30, 2012

Today was day two for my first strength cycle since the spring.  Focused on chest and core.

WORKOUT:

Dynamic warm up: shoulder stretches/warmup, pushups ROM and explosive, wide-grip-standard grip bench 135lbs (several sets, dynamic as well as pause press)

Flat barbell bench:  225lbs, 3sets x 5reps 4min recovery between sets (in between sets, do sets of heavy sitting machine crunch 195lbs), after 3 sets did 1 set of negatives, 275lbs 2 reps

Floor press with barbell: 235lbs, 3 sets x 7reps  3min recovery between sets (in between sets, reverse grip pull ups - 20reps, 18reps, 15reps)

Seated press - heavy explosive: 240lbs, 3sets x 5reps   4min recovery between sets (in between sets, burpee with jump up to pull up 10 reps)