Thursday 1/6/22

Warmup

Minimal & Full Gyms

A1. DB/KB Bench “Range” Press: 5 x 8 @3010; rest 1 min

A2. Strict Chin-Ups: 5 x 6-8; rest 1 min

-OR- 

A2. Kneeling Band Lat Pulldowns: 5 x 15 @1010; rest 1 min

B. Alt. EMOM for 10 min:

even mins – 10-12 DB Prone Incline Rows -OR- DB or BB Bent Rows

odd mins – 10 Pronated DB/plate Flyes

C. 3 rounds:

5 Cuban Rotations @3020

20 Spider -OR- Bent Over Curls

20 Kneeling DB/KB French Presses

D. Hang – accumulate 2-3 min, resting only 2 nasal breaths each time you break

note-choose 2 or 3 min based on current strength.

4 Replies to “Thursday 1/6/22”

  1. A1) 9.75kg DB per hand
    A2) 60# band used
    B)
    even: 6kg DB per hand
    odd: 10# DB per hand
    C) Cuban: 5#/5#/7.5#
    spider curls: 10# DB per hand
    french press: 10# DB; could’ve gone higher but no DB that won’t hit me in the head
    D) 4 sets of 30″

  2. A1 – 20# DBs
    A2 – Lat pull downs 15 per side with red band for three rds, 5 chinups each last two rounds
    B – 15# rows, 8# flys
    C – 5# on PVC cuban rotations, 8# spider, 15# presses
    D – 1 min full hold, then 15 reverse grip, then 20 sec reg grip

  3. A1 45 DB’s
    A2 4-6 chins per

    B BB rows 115 10 ish per
    25 lb db fly – 8 ish

    C 15 lb cuba
    25 db’s bent curl
    45db french press
    wowozers that one burned

    D – 1min hang… then 2 30 sec

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