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Week in fitness 02.28.21

   Saturday  - DB DT  5 rounds for time 12 DB DLs 9 DB HPC 6 S2OH all with 35# DBs 3 sets of 5 reps/side 1 DL + 1 HPC + 1 S2OH 50# DB 2 sets 10 sit-ups 10 roll-outs 10 hanging knee raises  Sunday  40:00 easy 20 cal row 15 air squats 10 tempo push-ups (3 second eccentric) 5 chin-ups Monday  30:00 EMOM, alternating movements 15 American KB swings, 40# KB 5/side kneeling Filly press, 22.5# DB 10 ring rows 5/side SA lateral raises, 15# DB 12 bent-over rows, 22.5# DBs Tuesday  - rest day Wednesday  - body building upper  DB bench press 1 set of 20 reps, 22.5# DBs 2 sets of 12 reps, 35# DBs 3 sets of 8 reps strict pull-ups 10:00 EMOM, alternating arms 10 reps SA DB lateral raise, 15# DBs Alternating movements x 2 sets 15 reps Flat DB flies, 22.5# DBs 20 reps DB hang high pulls, 22.5# DBs Single DB OH tricep extension, 35# DB Top set - 12 reps then rest a few minutes 5:00 EMOM 6 reps  Superset x 2 12 reps Ab roll-outs 15 reps Weighted sit-ups, 22.5# DB Thursday  5 rounds 10 HSPU 6/side DB cle

One for Cady Heron

A few good things

When coping mechanisms no longer serve