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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