Tuesday 1/11/22

Warmup

Minimal & Full Gym

A1. DB/KB Bench “Range” Press: 4 x 10 @3010; rest 1 min

A2. One Arm DB/KB Row: 4 x 8/arm @3010; rest 1 min

B. 4 rounds:

6/6 Side Plank Powell Raises @2020

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. 2 rounds:

50 Band Pull-Aparts

50 Band Straight Arm Pulldowns

4 Replies to “Tuesday 1/11/22”

  1. A1) 9.75kg DB per hand
    A2) 35#
    B) 5# plate for powell raises
    5# plate per hand for flys–I definitely did not get the same width of range last week using 10#
    C) Cuban rotations: 5#/7.5#/10#
    spider curls: 10# DB per hand
    french presses: 20#
    D) 30# band for both movements; had to break up the pull-downs!

  2. A1) 50# DB per hand
    A2) 50#
    B) 10# plate for powell raises
    20# DBs
    C) Cuban rotations: 20#
    spider curls: 5# plate per hand
    french presses: 20#

  3. A1 45’s per
    A2 53kb per
    B 15lb db for powells 5-6 per..ouch
    25lb db’s flys
    C 25’s curls and 45 for press – yowzer
    D – all the burn!

  4. a1 – 12.5# range press
    A2. 20# db row
    B. 5# powell raises, 5# flyes
    C. 12# bar cuban rotations, 5# spider, 15# press,

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