Week in fitness 01.24.21

   Saturday - "Barbara Ann", modified using 50# DBs

  • 5 rounds, 3:00 rest between rounds
    • 20 HSPU
    • 30 DB DLs 
    • 40 sit-ups
    • 50 double unders

Sunday 
  • 40:00 easy pace
    • 4 chin-ups
    • 8 wall balls, 20#
    • 12 alternating DB snatch, 35#
    • 16 (8/side) reverse lunges with 35# DB overhead
    • 20 DB Goblet squats, 35#

Monday - rest day

Tuesday 
  • 30:00 EMOM, alternating movements, all using 22.5# DBs
    • 3 man makers
    • 8 double DB snatches
    • 10 hang power cleans
    • 8 strict presses
    • 12 DB floor press
  • Abs
    • 10 v-ups
    • 20 lying leg raises with hip thrust
    • 30 reverse crunches
    • 40 sit-ups
    • 50 plank shoulder taps
Wednesday - body building upper 
  • 3 sets of 8 reps strict pull-ups
  • 3 sets of 15 reps weighted push-ups, 14# vest
  • Superset x 3, 2:00 rest between supersets
    • 10/side alternating floor press, 35# DBs
    • 8/side sweeping rows, 35# DB
    • 10 push press, 35# DBs
  • Superset x 3, 2:00 rest between supersets
    • 12 twisting hammer curls, 22.5# DBs
    • 12 tricep extensions with rings
    • 8 lateral raises, 15# DBs

Thursday 
  • 15:00 AMRAP
    • 18 alternating DB snatches, 35#
    • 15 weighted sit-ups, 35# DB
    • 12/side SA DB thrusters, 35#
  • 3 sets of 6 reps/side DB power snatches, 50#
  • 3 sets of 6 reps/side SA DB thrusters, 50#

Friday body building lower
    • 3 sets of max rep Goblet squats with 88# KB
      • 10/10/10
    • 3 sets of 3 reps hang squat cleans, 50# DBs
    • Superset x 3, 2:00 rest between supersets
      • 10 SA front squats with 40# KB, right side
      • 10 American KB swings, 53# KB
      • 10 SA front squats with 40# KB, left side
    • Superset x 3, 2:00 rest between supersets
      • 10 step-ups with 35# DBs at side, right side
      • 8 alternating pistol squats
      • 10 step-ups with 35# DBs at side, left side 

    Comments