Tuesday 10/12/21

FOCUS DAY

Warmup

Full Gyms

A. Front Squat (barbell or DBs): 4 x 10 @2011; rest 30 sec ONLY

note-go light or elseā€¦!

B. Hamstring Walkouts: 4 x 30 sec; rest 30 sec 

C. DB Strict Press: 4 x 10 @2011; rest 30 sec 

D. Split Squats: 4 x 10/leg @2010; no rest b/t legs

note-alternate legs w/o rest through the 4 sets.

E. Wall 45 Degree Calf Raises: 4 x 10 @1011; rest 30 sec 

F. Wtd Situps: 4 x 10 @2020; rest 30 sec 

G. 8 min @steady pace:

50 Heavy Rope Singles

5/5 Cross-Body DB Snatch

10/10 Lateral KB/DB Swings

2 Replies to “Tuesday 10/12/21”

  1. A) 53#/63#/68#/73#
    C) 10# DBs/ 6kg DBs/ 7.25kg DBs/ 7.25kg DBs
    D) body weight
    F) no weight/ 5#/ 10#/ 10#
    G) 8.5kg for crossbody snatch; 10#DB for lateral swings

  2. A 53 for squats.. left knee not feeling good so kept it fairly light
    C 12#dbs
    F held 15db for situps

    Heavy rope, 20# snatches, 15# clubbell for swings 4 rounds plus snatches

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