Friday 1/7/22

Warmup

Minimal & Full Gym

A1. Goblet Cyclist/Front/or Back Squat: 5 x 8 @3010; rest 1 min

note-choose 1

A2. KB Swing – heavy: 5 x 12; rest 1 min

B. 4 rounds:

6 Three Phase Sissy Squats

5 Jefferson Curls @3 sec hold each rep

5 Strict T2B w/5 sec lowering each rep

C1. Long Lunge Hold: 2 x 30 sec

C2. Donkey Calf Raises: 2 x 15 @3 sec holds at top each rep

D. Once each:

Couch Stretch – 90 sec/side

Pike – 90 sec

2 Replies to “Friday 1/7/22”

  1. A1) Back squat 93#
    A2) 44# KB
    B) 33# for Jefferson curls
    supine straight leg lowering for 7 seconds x5 each round
    C1) felt good!
    C2) used step and had hands on couch
    D) felt good too!

  2. A1) Front Squat 135#
    A2) 55# KB
    B) 55# for Jefferson curls
    2 set of toes to ring & 2 sets of supine straight leg lowering

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