Week in fitness 10.11.20

  Saturday

  • CompTrain home workout "Knock on Wood" - 18:20
  • 3 rounds
    • 20 single arm dumbbell snatches with 35 pound DB
    • 150 foot walking lunges
    • 15 strict pull-ups
Sunday 
  • CompTrain home workout "Three Eagles"
    • 1 mile run in 7:06
    • At 10:00, 3 rounds of 15 alternating single arm hang clusters with 35 pound DB + DB facing burpees - 7:20
    • At 20:00, 1 mile run in 6:50
  • 12-9-6 DB sit-ups with 15, 20, 22.5 pound dumbbells 
Monday - rest day, 9.2k steps

Tuesday 
  • 2 x 2 mile run 
    • 14:52, walk 10:00, 13:53
  • Paragon Training Methods "Quickie"
    • 10:00 alternating EMOM (5 sets each)
      • 8 DB bent-over rows with 35 pound DBs
      • 8 lateral raises with 15 pound DBs
    • 10:00 alternating EMOM (5 sets each)
      • 12 push-ups
      • 10 DB PJR pullovers with 35 pound DB
    • 75 dumbbell hang cleans
      • When stop, complete 20 mountain climbers, 10 renegade rows (5/arm), 10 strict DB press - used 15 pound DBs as my arms were TOAST by this point 
      • 11:48 total time 
Wednesday - body building bend / push
  • 1 set 10 reps/side suitcase deadlifts with 88 pound KB - switched these after 1 set as my back was not loving them
  • 3 sets of 10 reps/side staggered stance RDL with 88 pound KB - much better! 
  • 15-12-9 DB chest/fly hybrid with ascending weight: 20's for set of 15, 22.5 for set of 12, 35 for set of 9 + superset max push-ups after set of 9 (15 push-ups)
  • 3 sets of 10/side alternating forward lunges with 35 pound DBs racked at shoulders
  • 3 sets of 6/side Filly press with 35 pound DB
  • 3 x 25 reps glute bridge with 50 pound DB held across hips 
  • 3 supersets of: 8 bicep curls + 8 hammer curls with 20 pound DBs + 12 ring tricep extensions

Thursday 
  • 8 rounds - 38:05 
    • 20 American kettlebell swings with 53 pound KB
    • 3 strict pull-ups 
    • 20 alternating prisoner jump lunges
    • 3 Turkish get-ups/side with 35 pound KB
Friday - body building squat/pull
  • 3 sets of 12 Goblet squat cleans with 53 pound KB
  • 3 sets of max reps chin-ups (8/7/6)
  • 4 sets of 8/side pistol squats
  • 3 sets of max Bulgarian ring rows (6/7/6)
  • 3 sets of 12 ab-rollouts 

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