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.
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″
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
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
a1 10# db
a2 20# pulldowns
b 12# db prone incline rows; 5# flyes
C. 5# cuban, 7.5# spider, 15# presses