Week in fitness 12.13.20

   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

Sunday - rest day

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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