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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