Week in fitness 11.8.20

 Saturday - Mini, very scaled "Atalanta" 

  • 1 mile run in 7:53
  • 10 sets 
    • 5 HSPU
    • 10 alternating pistol squats
    • 15 pull-ups
  • 1 mile run in 7:22

Sunday - rest day, 9.5k steps

Monday 
  • 12:00 sustained effort x 3
    • 10 kettlebell Goblet squats cleans with 53# KB
    • 8/side DB hang snatches with 35# DB
    • 3/side kettlebell Turkish get-ups with 35# KB
Tuesday - body building upper body
  • 10:00 EMOM 7 kipping HSPU
  • 3 sets of max reps strict pull-ups: 8/8/8
  • 3 sets of 5 reps DB strict press with 35# DBs
  • 1 set of 12/side + 3 sets of 10/side one-arm DB "sweep" rows with 35# DB
  • 1 set of 12/arm + 2 sets of 10/arm one-arm alternating DB floor press with 35# DBs
  • 1 set of 8 reps with 35# + 1 set of 10 reps with 22.5# overhead tricep extensions
Wednesday
  • AMRAP 12:00, adapted from Trident Athletics 
    • 5 hang power cleans with 35# DBs
    • 5 front squats with 35# DBS
    • 25 double unders
  • 6 rounds
    • 8 DB hang muscle snatch R 35#
    • 8 DB hang muscle snatch L 35#
    • 8 burpees
  • 50 sit-up complex
  • 4 sets
    • 1:00 plank
    • 25 Superman's 
Thursday - 4 mile easy run in 31:20

Friday - body building lower body 
  • 3 sets of 12 DB hack squats (with foam roller), 22.5# DBs
  • 3 sets of 10 reps/side staggered stance DB RDL with 50# DBs
  • Goblet squats with 53# KB
    • 15 unbroken reps, rest :30 
    • Max reps, resting :30 when stop, until 75 total reps
    • 5:07 total time 
  • Superset x 4 sets, rest 2:00 between sets
    • 12 DB DLs with 50# DBs
    • 12 alternating reverse lunges with 50# DB held goblet-style
  • 6:00 AMRAP 
    • Burpee step-ups with 35# DBs
  • Accumulate as much "plank + side plank hold time" during 4:00 running clock

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