FOCUS DAY
Warmup
-Note today – add weight or do a more difficult variation if you made all of your reps last time!!
Full & Minimal Gyms
A. Front Squat (barbell or DBs): 4 x 10 @2011; rest 30 sec ONLY
B. Slider Hamstring Curls -OR- Hamstring Walkouts: 4 x 30 sec; rest 30 sec
C. DB Strict Press: 4 x 10 @2011; rest 30 sec
D. Split Squats: 4 x 10/leg @2010; no rest b/t legs
note-alternate legs w/o rest through the 4 sets.
E. Squatting Calf Raises: 4 x 10 @1011; rest 30 sec
F. Wtd Situps: 4 x 10 @2020; rest 30 sec
G. 3 rounds:
10/arm Side Plank Powell Raises
10/10 Lateral KB/DB Swings
15 On/Off Jumps (plate or low step)
A) built up to 83#
B) started with hamstring sliders (1.5 sets) then needed to switch to hamstring walkouts for remaining section
C)built to 8.5kg; had to break up 3rd set and 4th set at this weight
D)added 10# DB in each hand–brutal
F) added 12kg DB
G) used 5# weight plate for Powell raises; 10# DB for lateral swings
A. Fr Squat: 65# Barbell. Tough on the last few reps of set 4. Up from 55# last week
B. Walkouts: Did short step version
C. Strict Press: Did seated using BB; 45#. Finished all four sets, close to fail on #4
D. Split Squats: Body weight, TOUGH
E. Calf Raises: Spicy by the end
F. Wtd Situp: Held 5# change plate. Good weight for a challenge by last set
G. Side Plank Raises: 5# change plate, I like this movement
A) 95#
B) Walkouts
C) 20 lbs per hand
D) 1st round with 10 lb plates, BW for rounds 2-4
F) 25 lbs
G) 10 lb plate / 35 lb swing
A 110BB
B hammie sliders
C alt between 25 & 45’s
D splits – 25’s
E sit ups with 25lb plate
G plank with 5lb
lateral swing 53kb
hops felt solid…
Good workout to come back to!
I hit this one Tues instead of Monday. Great workout! Im still kind of sore from last week too. Definitely just doing the required workout days this week
A – 58# FS
B – used sliders.. no cramping but def got tight!
C – 12# for presses
D – 10#s for split squats
F – held 20# for sit ups
G – 5# powells, 26# lat swings, 45# plate to jump on