Monday 10/4/21

Warmup 

Full Gyms

A1. RDL 1 & 1/4s: 4 x 6 @3210; rest 30 sec

A2. DB Range Press 1 & 1/4s -OR- EROM Pushup 1 & 1/4s: 4 x 6-10 @22X1; rest 30 sec

B1. BB Hip Thrust: 2 x 21s*; rest 30 sec

B2. Strict Pullups: 2 x 1-6-OR- 6/arm heavy One Arm Rows; no rest

B3. Cross Bench Pullover: 2 x 21s*; rest 30 sec

*21s=7 reps in short range, 7 reps long range, 7 reps full range done as one set.

C. 2 rounds for quality:

5 Jefferson Curls – begin building in weight

10 Weighted Situps

6/6 DB Concentration Curls 1 & 1/4s

5 Cuban Press @3020

Minimal is Maximal Gyms

A1. DB/KB RDL 1 & 1/4s: 4 x 6 @3210; rest 30 sec

A2. DB Range Press 1 & 1/4s -OR- EROM Pushup 1 & 1/4s: 4 x 6-10 @22X1; rest 30 sec

B1. Wtd Single Leg Hip Thrust: 2 x 21s*; rest 30 sec

B2. Strict Pullups: 2 x 1-6 -OR- 6/arm heavy One Arm Rows; no rest

B3. Cross Bench Pullover: 2 x 21s*; rest 30 sec

*21s=7 reps in short range, 7 reps long range, 7 reps full range done as one set.

C. 2 rounds for quality:

5 Jefferson Curls – begin building in weight

10 Weighted Situps

6/6 DB Concentration Curls 1 & 1/4s

5 Cuban Press @3020

4 Replies to “Monday 10/4/21”

  1. A1. RDL 1 & 1/4s: up to 155#
    A2. DB Range Press 1 & 1/4s: 35# DBs

    B1. Single Leg Hip Thrusts 2 x 21s
    B2. Strict Pullups: 2 x 6
    B3. Cross Bench Pullover: 2 x 21s; 35#

    C. 2 rounds for quality:
    5 Jefferson Curls – 55#
    10 Weighted Situps @ 25#
    6/6 DB Concentration Curls 1 & 1/4s @ 20#
    5 Cuban Press @3020

  2. A 1: RDL 72#
    A2: Db range press 25#
    B 1: 52# db –
    B 2: 35# db heavy row
    B3: cross bench 8#
    C: Jeff curls 10#, sit-ups 10#, conc curls 25#,

  3. A1) built up to 93#
    A2) built up to 11kg
    B1) built up to 73#
    B2) 1 strict pull-up both rounds–questionable if my chin went over the bar though
    B3)used 10#
    C) 63# for Jefferson curls, 25# for sit-ups, 6kg for concentration curls, 5# for cuban press

  4. A1 RDL up to 185
    A2 45lb db’s per
    B1 115 bb
    B2 3-5 stricts
    B3 25 db
    C jeffersons with 45
    sit ups with 45lb plate
    curls 25lbs db
    managed to do a cuban set with the barbell… I think form was good

    I am off to Kauai! if there’s a gym and I’m up at 330 hawaiian time I’ll hop on… Mai tai’s depending

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