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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