Week in fitness 11.15.20

  Saturday - 45:00 easy effort

  • 25 Russian kettlebell swings 53# KB
  • 20 air squats
  • 15 push-ups
  • 10 ab roll-outs
  • 5 v-ups 

Sunday - rest day, 16k steps

Monday - killer track / CompTrain home gym workout with my incredibly fit friend, Toni
  • 10:00 running clock
    • 1 mile run
    • Max DB clean & jerks with 35# DB
  • 3:00 rest
  • 7:00 running clock
    • 800m run
    • Max DB snatches with 35# DB
  • 3:00 rest
  • 4:00 running clock
    • 400m run
    • Max SA DB Thrusters with 35# DB
Tuesday - body building upper body
  • 10:00 EMOM 7 kipping HSPU
  • 4 sets of 6 strict pull-ups
  • 4 sets of 4 reps DB strict press with 35# DBs
  • 3 sets, alternating movements
    • Bent-over DB rows
      • 8 reps with 35# DBs
      • 12 reps with 35# DBs
      • 18 reps with 22.5# DBs
    • Weighted push-ups
      • 8 reps with 22.5# DB in backpack
      • 12 reps with 22.5#
      • 18 reps with 20#
  • DB flies
    • 10 reps with 22.5# DBs
    • 2 sets of 18 reps with 20# DBs
      • :20 rest after set 2, then max reps (20) with 20# DBs
  • Superset x2
    • 10 reps DB upright row with 22.5#s
    • 8 reps lateral raise with 15#s
  • 75 DB curls in fewest possible sets, when stop, 12 bent-over reverse flies 
    • 15# DBs
Wednesday - short intervals 
  • 5 sets, 1:1 work:recovery
    • 25 kettlebell swings with 35# KB
    • 5/side KB front squats with 35# KB
    • 60 double unders 
  • 3 sets, alternating movements
    • 12 alternating reverse lunges with 35# KB held Goblet style
    • 15 sit-ups 
Thursday 
  • 2 sets, 5 rounds each
    • 5 DB squat cleans with 35# DBs
    • 7 kipping TTB
    • 10 alternating renegade rows (with push-ups) with 22.5# DBs
  • 100 v-ups
Friday - body building lower body 
  • 3 sets of 12/side SL RDL with 53# KB held in contralateral hand
  • 4 sets of 8/side tempo pistol squats
  • 4 sets of 8/side DB OH front + reverse lunges with 35# DB held overhead on contralateral side
  • 6:00 AMRAP, 2 reps each + 4 reps each + 6 reps each, etc 
    • DB Thrusters with 35# DBs
    • Hanging oblique raises 
  • 3 sets, alternating movements
    • 12 reps/side SL DB glute bridges with 15# DB
    • 12 reps/side  plank walk-ups 

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