Week in fitness 9.27.20

Saturday

  • "Dumbbell Fran": 21-15- 9 DB thrusters (22.5 pound DBs) + pull-ups in 4:44
Sunday - rest day, 6.8k steps

Monday
  • 4.2 mile treadmill walk (in a hotel, away from Rex. Had to make up my steps!)
  • 30:00 sustained effort
    • 50 double unders
    • 10 burpees
    • 5 forward + reverse lunges with 25 pound dumbbell overhead
    • 10 bent-over rows with 30 pound dumbbells
    • 10 v-ups 
Tuesday
  • 4 mile treadmill walk
  • 10:00 EMOM 6 dumbbell snatches with 50 pound DB
  • 3 sets of 10/side dumbbell single leg Russian deadlifts with pair of 35 pound DBs
  • 3 sets of 12 dumbbell chest press with 25 / 30 / 35 pound DBs
  • 3 sets of 10/side reverse lunges with 45 pound DB held Goblet style
  • 3 x 10 strict press with pair of 25 pound DBs
Wednesday 
  • 4 mile treadmill walk
  • "Pipe Down" from Comp Train's at home programming
    • 21-15-9 dumbbell cleans (35 pound DBs) + hand-release push-ups then immediately into next workout 
    • 21-15-9 dumbbell push press (35 pound DBs) + weight sit-ups with a 35 pound DB
    • Did this in 13:04 total, harder than expected, will retest 
  • 2 sets of 10 each lateral raises and alternating front raises with 10 pound dumbbells
Thursday 
  • 100 double unders for time in 1:16 
  • 20:00 sustained effort
    • 12 alternating prisoner jump lunges
    • 10 bent over reverse flies with 15 pound dumbbells
    • 12 Goblet squats with 45 pound dumbbell
    • 10 standing tricep extensions with 25 pound dumbbell
Friday - rest day, 15k steps 

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