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