Week of fitness 12.6.2020

  Saturday - CompTrain home 

  • 100 double unders
  • 50 alternating power snatches 35# DB
  • 100m SA farmer's carry with 35# DB (switch arms 1/2 way)
  • 80 DU
  • 40 alternating power snatches
  • 100m SA farmer's carry 
  • 60 DU
  • 30 alternating power snatches
  • 100m SA farmer's carry
  • 40 DU
  • 20 alternating power snatches
  • 100m SA farmer's carry
  • 20 DU
  • 10 alternating power snatches 
  • 100m SA farmer's carry 

Sunday - rest day

Monday 
  • 30:00 EMOM, alternating through five movements 
    • 15 kettlebell swings with 35# KB
    • 6 KB clean and jerks with 35# KB
    • 5 renegade rows with push-up, 22.5# DBs
    • 8 alternating pistol squats
    • 4 chin-ups
  • 50 sit-up complex
  • Tabata planks
Tuesday - body building upper
  • 3 sets, alternating movements
    • 20 alternating DB floor press with 35# DBs, rest 1:00
    • 12 ring rows, rest 2:00
  • 3 sets, alternating movements
    • 6/side SA DB Arnold press 22.5# DB, rest 1:00
    • 12 bent over rows with 35# DBs, rest 2:00
  • 3 sets, alternating movements
    • 6-8 KB high pull 53# KB, rest 1:00
    • Max tricep extensions 35# DB, rest 2:00
  • 3 supersets, rest 2:00 between
    • 10 reverse flies, 15# DBs
    • 10 lateral raises, 15# DBs
    • 10 alternating front raises, 15# DBs
Wednesday - CompTrain with running
  • 0-10:00 running clock - run 1 mile 
  • 10:00-20:00 running clock - 3 rounds
    • 16 alternating SA hang clusters with 35# DB
    • 12 burpees
    • 8 reverse burpees with 20# DB
  • 20:00-30:00 running clock - run 1 mile
  • Abs
    • 10 v-ups
    • 20 lying leg raise into reverse crunch
    • 30 bicycle crunches
    • 40 sit-ups
    • 50 plank shoulder taps

Thursday - pull-up strength and Death by Sit-ups + Pull-ups
  • 5 sets of 6 reps strict pull-ups, 3:00 rest between sets
  • Death by sit-ups + pull-ups
    • Alternating minutes, start with 3 sit-ups and 1 kipping pull-up
    • Each minute, increase by 3 sit-ups and 1 pull-up
  • 4:00 planks 

Friday - body building lower
  • 3 sets, alternating movements
    • 10 reps DB front squats with 35# DBs
    • 10 reps/side SL RLD with 35# DB in contralateral hand
  • 3 sets, alternating movements
    • 8 reps/side rear-foot elevated split squats with 40# KB held goblet-style
    • 8 reps/side reverse lunges with 40# KB held in front rack on contralateral side
  • Alternating movements, descending reps
    • 30-20-10 reps/side SL glute bridges
    • 20-15-10 reps ab roll-outs    

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