Saturday - 40:00 easy
- 25 Russian KB swings 53#
- 20 alternating r. lunges
- 15 DB push press with 35# DBs
- 10 push-ups
- 5 v-ups
Monday
- 2 x 15:00 sustained
- 5 pull-ups
- 8 alternating pistol squats
- 10 KB swing snatches (5/arm) with 35# KB
- 5 sets of 10 reps/arm leading plank walk-ups
Tuesday - body building upper
- 10:00 EMOM - 6 kHSPU
- 10:00 EMOM - 4 DB snatches 50# DB
- 3 sets, alternating movements
- 20 reps alternating DB floor press with 35# DBs
- 12 reps bent over rows 35# DBs
- 3 sets, alternating movements, all with 15# DBs
- 10 bent over r. flies
- 10 lateral raises
- 10 alternating front raises
- 3 sets, alternating movements
- 10 v-ups
- 10 supermans
Wednesday - fast intervals
- 5 sets, 1:1 work:rest
- 10 DB hang power cleans, 35# DBs
- 10 DB front squats, 35# DBs
- 10 burpees
- 50 sit-up complex
Thursday - on the roof!
- For time
- 150 DU
- 50 single arm overhead squats with 35# DB
- 30 lateral over the DB burpees
- 3 x 3:00 AMRAP, 1:00 rest between
- AMRAP 3
- 20 alternating DB snatches, 35# DB
- 40 DU
- Max lateral DB burpees
- AMRAP 3
- 20 lateral DB burpees
- 40 DU
- Max alternating DB snatches
- AMRAP 3
- 20 alternating DB snatches, 35# DB
- 40 DU
- Max lateral DB burpees
Friday - running + a little lower body (This is one reason why I love not training for anything right now - I usually do lower body on Fridays but it was nice out and I want to run a bit before it's constantly freezing!!)
- 3.5 miles in 28:00 (7:52 average pace)
- 75 KB Goblet squats with 53# KB
- Rest :30 when have to stop
- 5:02 total time
- Ab-struction
- 10 v-ups
- 20 lying leg raises with r. crunch
- 30 bicycle crunches
- 40 sit-ups
- 50 plank shoulder taps
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