Friday 1/21/22

Warmup

Minimal & Full Gyms

A1. Goblet Cyclist/Front/or Back Squat: 5 x 8 @variable speed; rest 1 min

note*-drop the weight used by about 20% from last week. Do the first 4 reps of each set at a strict 4040 tempo, then do the last 4 reps in a controlled but fast manner.

A2. Harrop Curl: 5 x 3-6; rest 1 min

B. 4 rounds:

6 Lean-Away Sissy Squats

5 Jefferson Curls @3 sec hold each rep

30 sec/side Long Lunge Hold

C. Donkey Calf Raises: 1 x 20 @3 sec holds at top each rep

D. Once:

30 sec GHD Face Up Plank -OR- Straight Leg Situp Hover

1 min/direction KB/DB Fig 8 Pass

30 sec GHD Face Up Plank -OR- Straight Leg Situp Hover

2 Replies to “Friday 1/21/22”

  1. A1. 115#
    A2. Harrop Curl: 5 x 6

    B. 4 rounds:

    6 Lean-Away Sissy Squats
    5 Jefferson Curls @ 65
    30 sec/side Long Lunge Hold

Leave a Reply

Your email address will not be published.