Week in fitness 01.17.21

  Saturday 

  • 30:00 EMOM, alternating movements, all using 22.5# DBs
    • 5 reps devil's press
    • 12 reps DB floor press
    • 12 reps DB bent-over row
    • 12 reps DB z-press
    • 12 reps DB hang power clean
  • Superset x 3, rest 2:00 between
    • 12 reps DB curls, 22.5# DBs
    • 12 reps DB tricep extensions, 15# DBs

Sunday - rest day

Monday - "Ellen" - new girl WOD from Crossfit.com + strength 
  • 3 rounds
    • 20 burpees
    • 21 alternating DB snatches, 35# DB
    • 12 DB thrusters, 35# DBs
  • 3 sets of 5 reps/side DB snatch 50# DB
  • 3 sets of 3 reps/side SA DB thruster 50# DB
  • 3 sets of 10 reps v-ups
Tuesday - body building upper
  • 3 sets of max rep pull-ups (11 [PR!]/9/7)
  • 3 sets of max rep push-ups (20/22/20)
  • Superset x 3 rounds
    • 6 ring dips
    • 8 DB chest press, 35# DBs
    • Rest 2:00
    • 4 TTB
    • 8 DB bent-over rows, 35# DBs
    • Rest 2:00
    • 5 decline push-ups
    • 12 DB bent-over reverse flies, 15# DBs
Wednesday 
  • 2 sets of 5 rounds each, 2:1 work:rest between sets
    • 5 rounds
      • 5 DB squat cleans, 35# DBs
      • 7 TTB
      • 10 SA renegade rows with push-up (5 rows/side), 35# DBs
  • 100 v-ups
  • 4:00 running clock planks 

Thursday - body building lower
  • KB Goblet tempo squat
    • 1 set of 8 reps, 40# KB
    • 2 sets of 8 reps, 53# KB
    • 1 set of 6 reps, 88# KB
    • 2 sets of 4 reps, 88# KB
  • 4 sets of 6 reps/side DB staggered stance RDL with 50# DBs
  • 4 sets of 6/side DB rear-foot elevated split squats with 22.5# DBs racked on shoulders
  • Superset x 3 rounds, 2:00 rest between, all unbroken with 35# DBs 
    • 5 hang power cleans
    • 5 DB front squats
    • 5 DB thrusters

Friday 
  • 6 sets, 1:1 work rest
    • Sets 1-3
      • 10 pull-ups
      • 15 push-ups
      • 20 burpees
    • Sets 4-6
      • 10 pull-ups
      • 15 push-ups
      • 40 air squats 

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