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
- 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
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