Week in fitness 02.14.21

Saturday - "Triple DB Fran"

  • 21-15-9-21-15-9-21-15-9
    • DB thrusters, 22.5 DBs
    • Pull-ups
  • Performed 1:1 work:rest per movement
  • 27:13 total time
    • 6:50 round 1
    • 9:00 round 2
    • 11:23 round 3

Sunday 

  • 3 rounds
    • 1000m row
    • 30 KB swings, 35# 
    • 40 push-ups
    • 50 air squats

Monday - rest day

Tuesday 
  • 5:00 row 
  • 30:00 EMOM, alternating movements
    • 6 hang squat cleans, 35# DBs
    • 8 strict presses, 22.5# DBs
    • 12 bent-over rows, 22.5# DBs
    • 12 floor presses, 22.5# DBs
    • 3 Devil's presses, 22.5# DBs
  • 50 sit-up complex
  • 4:00 planks
Wednesday - body building upper 
  • 4 sets of 8 strict pull-ups
  • 2 sets, 1:1 work rest
    • 15 HSPU (did both 1 round of HSPUs unbroken!)
    • 15 wall balls, 20#
    • 15 HSPU (broke both 2nd rounds into 8/7 reps)
  • 3 sets of 6 reps/side kneeling Filly press, 35# DB
Thursday 
  • 5 rounds
    • 30 cal row
    • 30 wall balls, 20#
    • 30 burpees
  • Push-up endurance
    • 18 reps, 17 reps, 16 reps, etc to 1
    • All unbroken sets
    • 19:28 total time

Friday body building lower
    • 20:00 alternating EMOM, 50# DBs 
      • 1 hang power clean + 3 front squats
      • 1 hang squat clean + 1 push jerk
    • 10:00 AMRAP
      • 4 TTB
      • 6/side alternating forward lunges with 35# DBs racked at shoulders
      • 8 sumo deadlifts, 88# KB
    • "Ab-struction": 10 v-ups, 20 lying leg raises to hip raise, 30 reverse crunches, 40 sit-ups, 50 plank alternating shoulder taps 

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