Week in fitness 10.4.20

 Saturday

  • "Dumbbell Diane": 21-15-9 Dumbbell Deadlifts 50 pound DBs + kHSPUs in 8:56
Sunday - Body building squat/pull
  • 10:00 EMOM 8 kettlebell snatches with 40 pound KB
  • 3 sets of 10/side KB front rack squats with 40 pound KB
  • 5 sets of 5 strict pull-ups
  • 4 sets of 10 dumbbell squat cleans with 35 pound DBs
  • 4 sets of 10 alternating renegade rows (no push-up) with 35 pound DBs
Monday
  • 5k run 23:46
  • 21-15-9 overhead squats with 35 pound DB + toes to bar in 6:54
Tuesday - body building bend/push
  • 3 sets of 10/side suitcase deadlifts with 88 pound KB
  • 5 sets of 2 reps strict HSPU to 1 ab mat
  • 3 sets of 10/side rear foot elevated split squats with 40 pound KB held Goblet style
  • 3 sets of 8/side kneeling Filly press with 35 pound DB
  • 3 sets of 20/side single-leg glute bridges 
  • 3 sets of 8 bicep curls + 3 sets of 8 hammer curls with 20 pound DBs + 3 sets of 12 ring tricep extensions 
Wednesday - rest day, 9.8k steps

Thursday 
  • 30:00 sustained effort 
    • 30 double unders
    • 10 devil's press with 22.5 pound DBs
    • 20 air squats
    • 10 strict press with 22.5 pound DBs
  • 50 sit-up complex : 10 regular sit-ups, 10/side one-sided sit-ups, 10/side crossbody sit-ups
  • 25 supermans 
Friday - body building squat/pull
  • 3 sets of 12 Goblet squat cleans with 53 pound KB
  • 3 sets of max reps chin-ups (8/6/6)
  • 4 sets of 8/side pistol squats
  • 4 sets of 8/side 3-point row with 53 pound KB
  • 3 sets of 10 ab-rollouts 

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