Training Day – March 21, 2013

TrainingWelcome back to the gym for another training day post.  I feel as though I must mention something since I have not posted a training session is a while.  I have not been posting all of my training sessions on the blog.  I do however train a maximum of 4 times/week fairly consistently.

On that note, I have been training consistently since my last training day post; however, a slight hip/pelvis issue, and an increase in golf practice for my upcoming summer amateur tour has caused a reduction in training to more like 3 times per week.  Still pretty good for having a full time job and hitting up the range or course 3 times per week.  I guess I can’t really complain.  A good deal of my training time over the past 2 weeks or so has focused on mobility, hip stability, and flexibility due to my minor injury I guess you could call it.  I was throwing in some heavy training still, but it was not as heavy as my regular training would be.  Today however, I will be back to full on heavy squats.  I may have lost a bit of strength, but I will do my best.

I am also working on a post about soil based organisms as probiotics as this has been an interesting topic for me lately.  So stay tuned for that.  Hopefully I will have it posted tomorrow.

Anyway, on-wards to the workout:

Warm-up:

  • Walking/Stationary Front Lunges – 10 each leg
  • Walking/Stationary Backwards Lunges – 10 each leg
  • Stationary/Walking Side lunges – 10 each leg
  • Squat Stand – 10
  • Wall Squats
  • Leg Swings Front/Back – 10 each leg
  • Legs swings Side – 10 each leg
  • Arm Circles
  • Downward Dog to Cobra – 5
  • Supine Glute Bridge – 10
  • Prone Plank – 30 sec
  • Windmill – 10 each side
  • A few handstands

WOD:

  • Back Squat @ 300 lbs + Weighted Chin-up @ 45lbs: 3×5
  • Standing Barbell Press: 3×5 @ 145 lbs

THEN

3 rounds as fast as possible

  • 10 burpees
  • 10 hollow rocks
  • 10 jump lunges

 

Sincerely,

The Barefoot Golfer

TaylorMade Rocketbladez Tour 8pc Irons Set - Steel

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