Week in fitness 11.29.20

 Saturday - rest day, long stand-up paddle board ride 

Sunday - rest day, traveled home

Monday 
  • 30:00 EMOM, alternating through five movements 
    • 15 Russian kettlebell swings 40# KB
    • 10 kettlebell goblet squats 40# KB
    • 4 strict pull-ups
    • 5 DB push press with 35# DBs
    • 10 alternating forward lunges with 22.5# DBs held at sides
  • Tabata planks 
Tuesday - body building upper
  • 20:00 alternating EMOM
    • 6 kipping HSPU
    • 4 TTB
  • 3 supersets, 2:00 rest between
    • 8 reps/side 3-point kettlebell rows with 35# KB
    • 8/10/12 reps decline push-ups
  • 3 sets of 10 reps bicep curls with 20# DBs
  • 3 sets of 10 reps ring tricep extensions 
Wednesday 
  • 21-15-9
    • Hang power cleans with 35# DBs
    • ring rows
  • 21-15-9
    • Alternating power snatches with 35# DB
    • V-ups

Thursday - body building lower
  • Alternating movements x 3 sets, rest 1:00 between all movements
    • 10 reps 1 + 1/2 DB RDLs with 35# DBs
    • 10 reps bodyweight back extensions
    • 15 reps DB good mornings with 35# DB
  • Death by DB squat cleans with 35# DBs
    • 2 reps during minute 1, 4 reps during minute 2, 6 reps during minute 3, etc
    • Got through 10 reps of round of 12
  • Abs
    • 10 v-ups
    • 20 reverse crunches
    • 30 lying leg raises with hip thrust
    • 40 sit-ups
    • 50 plank shoulder taps

Friday - CompTrain home gym "Side Effects"
  • 4 rounds 
    • 10 DB DLs, 35# DBs
    • 20 double DB 1-arm push press, 35# DBs
    • 40 sit-ups
  • 3 sets, alternating movements
    • 12 bent over reverse flies with 15# DBs
    • 6 front raise R + front raise L + lateral raise with 15# DBs 

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