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
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
A1) back squat at 83#
A2) 6 reps each round
B) 43# for Jefferson curls
D) 25# KB for figure 8 passes