Thursday 1/20/22

Warmup

Minimal & Full Gyms

A. 3 rounds for time: (working total, including the second 1 round part)

14 Pullups -OR- Rowing variation 

14 alt’g DB Thrusters (one DB stays in the rack while other is overhead)

rest b/t rounds as long as the previous round took you to do.

then,

One round:

10 Knee Tucks

10 DB Devil’s Press

B. 4 rounds:

30 sec/side Wall Y Stretch

10 Lu Raises

5 Cross Bench Pullovers

15/side top 1/4 Trap 3 Raises

6 Replies to “Thursday 1/20/22”

  1. A)
    ring rows
    9.75kg DB per hand for thrusters

    B) knee tucks; changed hands at 5 reps
    10# DB per hand for Devil’s press

    C)
    10# DB per hand for Lu raises
    20# for cross bench pullover
    2.5# plate for 1/4 trap raises

  2. A)Pull ups
    35# DB per hand for thrusters

    B) knee tucks;
    35# DB per hand for Devil’s press

    C)
    10# plate per hand for Lu raises
    35# for cross bench pullover
    5# plate for 1/4 trap raises

    Blasted!

  3. a. used bands for pull ups did 7 pull ups and 7 ring rows
    20#DB each Thrusters
    B. 10# each Devils Press
    C. 5# Lu raise; 15# cross bench; 5# db 1/4 trap raise

  4. A pullups – managed 11 unbroken first round… then sets of 5 ish
    started with 45’s for thrusters quickly failed to 25’s
    knee tucks – failed on the pull up portion of that… became more like bent knee hangs
    devils press – 25’s
    11:13 time…. ouch

    B Y stretch felt solid
    Lu press with 10lb plates per
    cross bench with 45lb
    trap press with 5’s – that was hard with 5’s even

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