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.
Subbed standard bench press: 105# BB
One arm rows: 53# KB
French Press: 17# DB
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
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
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