Week in fitness 10.18.20

I switched it up this week and did a lower body day and an upper body day for body building as opposed to a bend / push and squat / pull. It was a tough but fun switch and I'll stick with it for a few weeks. I love not training for anything specific and getting to test this stuff out. 

Saturday - "Annie" + CompTrain home gym "Street Sweeper"

  • "Annie" 50-40-30-20-10 double unders + sit-ups in 7:17
    • First time completing "Annie" with unbroken DUs! 
  • "Street Sweeper" 21-18-15-12-9 single-arm DB thrusters + single-arm bent-over rows (per side) with 35 pound DB in 11:08
  • 25 Superman's + 30 alternating one foot and one arm low back extensions 
Sunday - running day! 
  • About 2 miles easy to Red Hook track
  • 1 mile, 3:00 rest, 800m, 3:00 rest, 400m, 5 x 100m sprints
  • 3 rounds of 10 pike HSPU, 10 bench dips, 10 push-ups, 30 sit-ups
  • About 2 miles easy back to Park Slope 
Monday 
  • 15:00 sustained effort x 2 
    • 5 pull-ups
    • 10 push-ups
    • 15 air squats
    • 20 kettlebell swings snatches (10/arm) with 35 pound KB
Tuesday - rest day, 8.7k steps

Wednesday - body building lower body, adapted from Paragon Training Methods 
  • 3 sets of 12 reps/side rear-foot elevated split squats with 35 pound KB held Goblet style 
  • 3 sets of 12 reps/side single-leg DB RDL (1 set 35 pound DBs, next 2 22.5 pound DBs)
  • Giant set x 2 rounds
    • 15 reps DB front squats with 35 pound DBs
    • Rest 15 sec
    • 12 reps Goblet squats with 50 pound DB
    • Rest 15 sec
    • 10 reps Goblet reverse lunges with 50 pound DB
  • Alternate movements x 3 rounds, 2:00 rest between rounds 
    • Single-leg DB glute bridge right leg 30-20-10 reps
      • 22.5 DB for 30 and 20, 35 for 10 
    • Weighted plank 60-45-30 sec
      • 14 pound vest 
    • SL DB glute bridge left leg 30-20-10 reps
    • Russian twists with DB 30-20-10 reps
      • 22.5 DB for 30 and 20, 35 for 10
Thursday 
  • Sustained effort - 3 sets of 5 rounds
    • 10 double DB snatches with 20 pound DBs
    • 10 burpees
    • 10 v-ups 
  • Set 1 - 8:00, Set 2 - 8:22, Set 3 - 8:57
Friday - body building upper body, adapted from Paragon Training Methods 
  • 4 rounds, increase weight, rest 2:00 between rounds
    • Weighted push-ups
      • 12 reps x 2 with 14# vest, 12 reps x 2 with 20# vest
    • Hang DB muscle snatches
      • 12 reps/arm with 15, 20, 22.5, and 35 pound DB
  • Alternate movements x 4 sets each
    • One-arm DB row right arm 
      • 15 reps with 15#, 15 with 20#, 15 with 22.5#, 12 with 35# both R and L
    • One-arm burpee right arm 
      • 6 reps per set
    • Rest 1-2 minutes then repeat on left 
  • DB Hammer curls
    • 20 reps with 20 pound DBs
    • Rest 2:00
    • EMOM 5:00 of 10 reps with 20 pound DBs 
  • 2 rounds, 2:00 rest between rounds
    • 15 reps lying tricep extension with 35 pound DB
    • 20 reps bent-over flies with 15 pound DBs

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