Week in fitness 10.25.20

 Saturday - rooftop metcon and strength

  • Adapted from Street Parking (thanks Jen!) 
    • 12:00 AMRAP 
      • 2 KB swings + 25 DU + 4 KB swings + 25 DU + 6 KB swings, etc (+2 KB swings/round), 35# kettlebell 
      • Got through the 24 kettlebell swings but not DU of round 12
    • 3 sets of 8 reps/side KB thrusters, 35# KB
    • 3 sets of 20 Goblet reverse lunges, 35# KB
    • 3 sets of 12 walking push-ups with one hand on the kettlebell

Sunday 
  • 30:00 easy effort
    • 21 DB DLs with 35# DBs 
    • 15 plank jacks
    • 9 push press 35# DBs
    • 6 weighted sit-ups with one 35# DB
Monday  - rest day, 9.5k steps

Tuesday
  • AMRAP 20:00
    • 3 DB clean & jerk, 35# DBs
    • 5 pull-ups
    • 7 push-ups
    • 9 air squats 
  • 3 sets of 15 reps ab rollouts 
Wednesday - running day! 
  • About 2 miles easy to Red Hook track
  • 2 x 800m, 3 x 400m, 4 x 200m, 10 x 100m 
  • About 2 miles easy back to Park Slope 
  • 4 x 1:00 plank variations (regular, side plank, side planks with twist, plank walk-ups)
Thursday - body building upper body, adapted from Paragon Training Methods 
  • Alternate movements x 3 sets, descending weight, ascending reps, 2:00 rest between movements
    • Bentover DB rows 
      • 8 reps with 35#, 12 reps with 22.5#, 18 reps with 20#
    • Weighted push-ups
      • 8 reps + 12 reps with 20# vest, 18 reps with 14# vest
  • Alternate movements x 3 sets, descending weight, ascending reps, 2:00 rest between movements
    • Seated DB overhead press
      • 10 reps with 22.5#, 15 reps with 20#, 20 reps with 15#
    • Dumbbell PJR Pullovers
      • 10 reps with 35#, 15 reps with 22.5#, 20 reps with 20#
  • DB Flies
    • Tough set of 10 reps with 22.5#s 
    • 2 sets at lower weight: 2 sets of 18 reps with 15#s
    • After 20 sec rest, complete a set to failure with 15# - did an additional 20 reps
  • Superset x 2 rounds, rest 2-3 minutes between 
    • DB upright row
      • 10 reps with 20# DBs
    • DB lateral raise 
      • 10 reps with 15# DBs
  • DB curls 
    • 75 reps in lowest number of sets possible, when stop must do 12 reps DB bent-over reverse flies 
      • Used 15# DBs, did sets of 30/20/20/5
      • Probably could've done 25 reps in final set but wanted 3rd set of reverse flies :) 
Friday - 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 with 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 hip thrust right leg 30-20-10 reps
      • Tougher than expected, tried 20 & 15 pound DBs but stuck to no weight today
      • Setting goal to use the 15# DB next week 
    • Weighted plank 60-45-30 sec
      • 20 pound vest 
    • SL DB hip thrust leg 30-20-10 reps
    • Russian twists with DB 30-20-10 reps
      • 15# DB for 30, 20# for 20, 22.5# for 10

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