Saturday - rest day, long stand-up paddle board ride
Sunday - rest day, traveled homeMonday
- 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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