Week in fitness 01.10.21

 Saturday 

  • 6 sets, 1:1 work rest
    • 2 rounds
      • 5 kHSPU
      • 10 ring rows
      • 15 DB goblet squats 50#

Sunday 
  • 30:00 easy
    • 20 DB thrusters 22.5# DBs
    • 16 (8/side) DB RDLs 22.5# DBs
    • 10/side SL glute bridges
    • 5 chin-ups
  • 50 sit-up complex
  • 4:00 planks

Monday - rest day

Tuesday - body building upper
  • 30:00 EMOM
    • 5 strict pull-ups
    • 5 kHSPUs
    • 10 v-ups
    • 3 rings dips
    • 10 butterfly sit-ups
  • 2 supersets, 2 rounds each
    • 20 weighted squats, 14# vest
    • 15 weighted push-ups, 14# vest
    • Rest 2 min
    • 10 push presses, 35# DBs
    • 10 TTB
    • Rest 2 min
Wednesday 
  • 3 x 15:00 sustained efforts, rest 5:00 between
    • 15:00
      • 10 burpees
      • 10 SDLHP 53# KB
      • 5/side seated strict press 35# DB
    • 15:00
      • 20 alternating reverse lunges
      • 5/side 3-point rows 53# KB
      • 5/side single DB squat cleans 35# DB
    • 15:00
      • 20 lying leg lifts
      • 10 American KB swings 53# KB
      • 5/side single DB front squats 35# DB

Thursday - body building lower
  • 30:00 EMOM
    • 4/side pistol squats
    • 8 DB hang squat cleans 35# DBs
    • 10 KB DLs 88# KB
    • 12 prisoner jump lunges
    • 5/side rear foot elevated split squat, bodyweight
  • 2 supersets, 2 rounds each
    • 15 reps frog pump 22.5# DB
    • 10/side plank march
    • Rest 2 min
    • 15 reps box jumps onto ottoman
    • 10/side SL hip thrust, bodyweight

Friday 
  • DB "Diane" 21-15-9 DB DLs 50# DBs + kHSPU in 7:20 (:90+ PR from October 2020 - I had a great support system nearby)


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