A tradition unlike any other…..

Wish the end of Masters week brings a tradition that I started when I turned 30 years old.  Yes, it’s the annual birthday workout challenge and this year was no joke!

36 exercises, divided into 3 groups of 12.  The first section is just 36 reps of each, the second is broken into 3 sets of 12 and more of a strength focus and the final section is a collection of kettlebell exercises performed for 36 seconds with 10 seconds of rest in between.

Are you already feeling the soreness?

Here’s a little glimpse into the entire workout:


Yes, that’s a lot of volume for one workout, but I’m a big believer in testing the boundaries of your training every once in a while in a safe way of course.  So every exercise I chose was one that could be adjusted for fatigue and that I knew my body was efficient at.  I also made sure to place the strength portion in the middle since that was where the biggest challenge would be and I wanted to make sure I was firing on all cylinders for that.

Shout out to the crew that joined me this year, it’s so fun to have clients that want to take on challenges like this with me!

Processed with VSCO with kp2 preset

I have to say, 36 feels a heck of a lot better then 35 did.  I’m excited for a new year of pushing myself to get stronger and more confident in my physical abilities!



Published by shawnfarmersese

I'm Shawn, Performance Coach at Golfletica in Bellevue, Wa. I specialize in bringing out the awesome in athletes, especially golfers. 13 years ago I graduated from the home of the 2010 FCS Football Champions (Go Eags!) with a degree in Exercise Science and a broken down body from playing college golf. That lead to my mission to help the world move better, with less pain and killer dance moves. Thanks to the help of my partner in crime Dr. Harry Sese, not only am I playing pain free golf but I get to witness lives change everyday through the power of teamwork. Check out more at our website www.nwsportsperformance.com

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

%d bloggers like this: