Week in fitness 11.22.20

Saturday - track day!

  • 1 mile
  • 2 x 800m 
  • 3 of us accumulated 500 double unders 
  • 200m relay - one person running, one doing a core movement, one resting. 8x at each movement.
  • 3 sets
    • 5 pike HSPU
    • 5 push-ups
    • 5 tricep dips
Sunday - rest day, 14.5k steps

Monday 
  • 5 sets of 6 strict pull-ups 
  • 2 x 15:00 sustained
    • 5 pull-ups
    • 5/side hang kettlebell squat cleans (35# KB)
    • 15 burpees
Tuesday - rest day, steps around 5k (travel day to Jamaica)

Wednesday - hotel workout #1!

  • Deck of cards with Pat: lunges, push-ups, sit-ups, bicep curls with 15# DBs, jokers were a one-minute plank and a 400m run

Thursday - hotel workout #2!

  • Accumulate 75 Goblet squats with 40# DB
  • supersets x 4, rest 2:00 between : 12 DB DL with 35# DBs + 10 DB bench press with 35# DBs
  • 6:00 AMRAP : 1 DB thruster (25# DBs) + 6 sit-ups, 2 DB thrusters + 6 sit-ups, etc 
  • 4:00 plank (switched between tall plank, forearms, side planks) 

Friday - rest day, went snorkeling so swam around a bit but no focused workout 

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