Tuesday 1/18/22

Warmup

Minimal & Full Gym

A1. DB/KB Bench “Range” Press: 5 x 10 @variable speed*; rest 1 min

A2. One Arm DB/KB Row: 5 x 8/arm @variable speed*; rest 1 min

note*-for both exercises, drop the weight used by about 20% from last week. Do the first 4 reps of each set at a strict 4040 tempo, then do the last 4 reps in a controlled but fast manner.

B. 3 rounds:

8/8 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. 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 “Tuesday 1/18/22”

  1. quite sore from yesterday!

    A1) 7.5kg DB per hand
    A2) 25# KB

    B) Powell raises: 5# plate
    DB flys: 5# plate per hand

    C) Cuban presses: 7.5#
    spider curls: 10# DB per hand
    French presses: 20#

    D) cumulative: 50″ free hang; 70″ hang with foot assistance

  2. A bench 20# db, row 20# – need to go up in weight
    B Powell 5 , move up to 8; flyes 5, move up
    C Cuban 10#, spider 5#, move up , press 15#, move up to 20

  3. A1) 35# DB per hand. Too light, so I went sets of 10
    A2) 44# KB

    B) Powell raises: 10# plate
    DB flys: 20# per hand

    C) Cuban presses: 30#
    spider curls: 5# change plates per hand. Need to get some light dumbbells!
    French presses: 35# 19/14/12

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