Week in fitness 02.07.21

 Saturday - "DB Jackie"

  • For time
    • Row 1000m
    • 50 DB thrusters, 15# DBs
    • 30 pull-ups
  • Tabata v-ups/v-tucks
  • Tabata planks/push-ups

Sunday 
  • 40:00 easy
    • 5/side KB snatches, 35# KB
    • 10 wall balls, 20#
    • 10 push-ups
    • 5 KB cleans + 10 reverse lunges w/ KB racked at shoulder - left side
    • 5 KB cleans + 10 reverse lunges w/ KB racked at shoulder - right side

Monday - rest day

Tuesday 
  • 2000m row
  • 5 rounds
    • 20 wall balls, 20#
    • 10 pull-ups
  • 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 
  • 4 sets of 8 reps strict pull-ups
  • 3 sets of 15 reps weighted push-ups, 20# vest
  • 2 sets
    • 4/side kneeling Fill press, 35# DB
    • 6/side 3-point rows, 53# KB
  • Push-up endurance
    • 17 reps, 16 reps, 15 reps, etc to 1
    • All unbroken sets
    • 16:45 total time
  • 2 sets
    • 12 bicep curls, 22.5# DBs
    • 10 lateral raises, 15# DBs
  • 2 sets 20 reps tricep dips

Thursday - "DB Gretel"
  • 10 rounds for time
    • 3 DB clean & jerks, 35# DBs
    • 3 burpees with lateral hop over DB
  • 3 sets
    • 3/side clean and jerks
      • 1 set with 50# DB
      • 2 sets with 53# KB
  • 4:00 planks

Friday body building lower
    • 4 sets 6 reps/side KB suitcase DLs, 88# KB
    • 8:00 EMOM
      • 1 rep of complex per minute, 50# DBs
        • 1 hang power clean
        • 1 front squat
        • 1 jerk
    • 4 sets 8 reps/side tempo pistols
    • 4 sets 8 reps/side rear foot elevated split squat, 40# KB held goblet style
    • 6:00 AMRAP
      • 1/side SL glute bridge + 1 v-up
      • 2/side SL glute bridge + 2 v-ups
      • Continue adding 1 rep/round until 6:00 

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