Full & Minimal Gyms
(add from last week)
A1. Deadlift: 5 x 8 @3010; rest 1 min (use BB, DBs, or KBs)
A2. Split Squat: 5 x 8/leg @3010; rest 1 min
B. 4 rounds:
5 Seated Good Mornings (BB/KB/DB)
5/side Half Kneeling OH Side Bends
5/side Half Kneeling Windmill
C. 2 rounds:
Pancake with Slant & Band – 2 x 4 reps @5 sec on/10 sec off
5/5 Straight Leg Hip Adduction @5 sec holds
DL- 185# BB
SS – 45# ea arm
Strong work today, and looking jacked!
A1) 123# for DL
A2) 17kg DB for split sqaut
B)
seated good mornings: 10# DB chest to incline bench
10# DB chest to flat bench
Rounds 3-4: 6kg DB chest to flat bench
half kneeling OH side bend: 5#/6kg/10#/10#
half kneeling windmill 10# DB: back of hand to ground/elbow to plate rounds 2-3/elbow to ground round 4
C) pancake: sat on exercise step; used 5# weight plate OH
D) added in 90 seconds pigeon each side
DL- 165# BB
SS – 55#
A 185 deads
45 per squats
B BB
25
45
C and D were hard!
a1 95# Deadlift
A2 10# Db lunges
B. 35# BB good mornings, no weight OH side bends, 10 # kneeling windmills
C. 10# weight for adduction