Week in fitness 01.03.21

Saturday 

  • EMOM 10:00 2/side DB power snatch 50# DB
  • CompTrain home gym "Black and Bluer", modified
    • 5 rounds for time
      • 15 double DB power cleans, 35#
      • 10 burpees with lateral hop back and forth over DB

Sunday 
  • 5 x 7 strict pull-ups
  • 6 sets, 1:1 work:rest
    • 2 rounds
      • 7 TTB
      • 10 wall balls, 20#

Monday - rest day, walked 60:00 on treadmill at 15:00/mile pace 

Tuesday 
  • 30:00 EMOM, alternating movements
    • 15 Goblet squats, 50# DB
    • 10 push-ups
    • 8 reverse lunges with 35# DBs at sides
    • 10 push presses with 35# DBs
    • 12 bent-over reverse flies with 10# DBs
  • 3 sets, alternating movements
    • 10 v-ups
    • 10/arm front raises 10# DBs
    • 10 lateral raises 10# DBs
  • 3 sets, alternating movements
    • 10 stability ball pikes / knee tucks
    • Max tricep extensions with 25# DB
Wednesday 
  • EMOM 6:00 2 reps/side DB hang clean & jerk, 55#
  • AMRAP 20:00
    • 20 burpees
    • 400m run
    • 80 double unders
  • 50 sit-up complex
  • 4:00 planks

Thursday
  • 5 x 8/side pistol squats
  • DB reverse lunges with 35# DBs
    • 3 rounds, 1 round below
      • 15 reps R leg
      • Rest 15 sec
      • 5 reps R leg
      • Rest 15 sec
      • 5 reps R leg
      • Rest 1-2 minutes
      • Repeat on L 
  • Alternating supersets x 2 rounds
    • 15 reps DB thrusters, 35# DBs
    • 15 v-ups
    • Rest 2 minutes
    • DB front squats, 35# DBs
    • 15 lemon squeezers
  • 6:00 burpee step-ups with 35# DBs

Friday 
  • 8 rounds, easy pace
    • 3 Turkish get-ups/side, 35# KB
    • 20 American KB swings, 35# KB
    • 3 strict pull-ups
    • 5 squat to inchworm to push-up to inch back in to bottom of squat, stand 

Comments