Friday 10/15/21

FOCUS DAY

Warmup

Full Gyms

A. 4 rounds:

12 BB Hip Thrusts @2011

12 Pushups -OR- DB Bench Press @2010

B. 4 rounds:

12 Bent Barbell Rows @2011

12 Diamond Pushups Partials -OR- DB/KB Skull Crushers @2011

C. BB Curls: accumulate 50 reps w/empty bar

D. 3 rounds for range:

5 Incline Jefferson Curls 

15 sec Tucked or Half L Bar Hang

10 Cross Bench Pullovers

Minimal is Maximal Gyms

A. 4 rounds:

8/leg Single Leg Hip Thrusts @2011

12 Pushups -OR- DB Bench Press @2010

B. 4 rounds:

12 Bent DB/KB Rows @2011 -OR- Ring Rows

12 Diamond Pushups Partials -OR- DB/KB Skull Crushers @2011

C. DB/KB Curls: accumulate 50 reps

D. 3 rounds for range:

5 Incline Jefferson Curls 

15 sec Tucked or Half L Bar Hang

10 Cross Bench Pullovers

3 Replies to “Friday 10/15/21”

  1. A) Built up to 83# for hip thrusts
    built up to 13.5kg for bench press

    B) built up to 58# for rows
    built up to 6kg for skull crushers

    C) 33# barbell; broke the set into reps of 7-8

    D) used 33# BB for Jefferson curls
    10# DB for cross bench pullover

  2. 4 rounds:
    12 BB Hip Thrusts – 75 lb
    12 Pushups

    B. 4 rounds:
    12 Bent Barbell Rows 75 lbs
    12 Diamond Pushups Partials – full range on first set, partial range after that

    C. BB Curls: accumulate 50 reps w/empty bar – pumped!!!!

  3. A. BB hipthrusts 72# 4 rounds – need to move up on weight but plate configuration is tough
    DB bench press 15#
    B. Bent BB rows 42#
    skull crushers 10#
    C. BB curls: bar 22# – probably could have done more weight

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