Week in fitness 01.31.21

Saturday - we got an erg

  • Partner 10k row
    • One person rows 1:00
    • Other person does push-ups/rests
    • Continue switching until you reach 10,000m

Sunday 
  • 5 rounds
    • 250m row
    • 10 wall balls, 20#
    • 10 sit-ups
    • 10 push presses, 35# DBs
    • 10 front squats, 35# DBs

Monday - rest day

Tuesday 
  • 30:00 EMOM, alternating movements
    • 2 hang squat clean + front squat
      • 2 rounds with 35# DBs
      • 4 rounds with 50# DBs
    • 4 burpees
    • 6 TTB
    • 8 floor press, 35# DBs
    • 10 bent-over rows, 35# DBs
  • Abs
    • 10 v-ups
    • 20 lying leg raises with hip thrust
    • 30 reverse crunches
    • 40 sit-ups
    • 50 plank shoulder taps
  • 4:00 planks
Wednesday - body building upper 
  • 4 sets of 8 reps strict pull-ups
  • 3 sets of 20 reps weighted push-ups, 14# vest
  • 10:00 EMOM, alternating movements
    • 5 HSPU
    • 3 strict ring dips
  • 2 sets, all with 15# DBs
    • 10 bent-over reverse flies
    • 10 alternating front raises
    • 10 lateral raises

Thursday 
  • For time
    • 21 DB clean and jerks, 35# DBs
    • 500m row
    • 15 clean and jerks
    • 500m row
    • 9 clean and jerks
    • 500m row
  • 50 sit-up complex
  • 2 sets of 20 reps Superman's

Friday body building lower
    • 4 sets of 10 reps KB Goblet squats, 88# KB
    • 6:00 EMOM - 1 complex per minute, 50# DBs
      • 1 hang power clean
      • 1 front squat
      • 1 jerk
    • 4 sets
      • 12 reps (6/side) SL RDL, 35# DBs
      • 10 alternating pistol squats
    • 4 sets
      • 6 reps/side KB Goblet rear foot elevated split squats, 53# KB 
      • 12 reps weighted frog pump, 35# DB

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