Southview High School
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Date/Time
Date(s) - 04/07/2019
6:00 am - 6:45 am
The Q:
Sipe and Nails
Location
Southview High School
Categories
Typical routine: warm-up with Merkins, stretching, side-straddle-hops, etc. Then proceed to the track and/or field for running mixed with strength training. Finish off with the C.O.P (circle of pain) for merkins, planks, ab work, supermans, etc.
Today was the follow up to yesterday’s push your limits. Well ok it’s really Sleeves back and bicep workout that I’ve been doing lately. Only he does it with heavier weights and incorporates pull ups.
The warm up in cadence
20 ssh
15 floor hops
10 merkins
10 pjst
10 twisting hip drops
The thang
Everyone did the following with lbc’s while they waited for weights:
Deadlift: 35 lbs 15 reps
40 lbs 12 reps
45 lbs 8 reps
Curls: 20 lbs 15 reps
25 lbs 12 reps
30 lbs 8 reps
Bicep beat down was next. Various weights Sipe used 20 lbs.
3 sets so 90 curls in total
10 wide curls
10 half way up curls
10 half way down curls
Pull overs various weights Sipe used 40 lbs- 20 reps
Everyone did the following with lbc’s while they waited for weights:
Single arm row :
35 lbs 15 reps
40 lbs 12 reps
45 lbs 8 reps
Hammer curls
15 lbs 30 reps (sucks)
20 lbs 12 reps
25 lbs 8 reps
As always it was a pleasure.
We named our FNG Squirt
The 6 pax’s were Cousteau, Squirt, Nails, Tupac, MacMurray, and Sipe.