Week in fitness 02.21.21

 Saturday - Modified DB Ingrid + another DB WOD

  • 10 rounds for time
    • 3/side DB snatches, 35# DB
    • 3 burpees with lateral hop over DB
  • 5 rounds
    • 20 SA DB hang power cleans, alternate every 5 reps, 50# DB
    • 20 pull-ups

Sunday 

  • 40:00 easy
    • 3/side Turkish get-ups, 35# KB
    • 5 strict ring dips
    • 10 Goblet squat cleans, 35# KB
    • 8 unbroken HSPU
    • 12 cals on rower

Monday 
  • 30:00 EMOM, alternating movements
    • 15 American KB swings, 35# KB
    • 5/side KB push press, 35# KB
    • 10 alternating reverse lunges with KB Goblet hold, 35# KB
    • 10 bent-over reverse flies, 15# DBs
    • 10 sit-ups
  • Tabata planks/ push-ups
Tuesday - rest day

Wednesday - body building upper 
  • 2 sets, 1:1 work rest
    • 20 HSPU 
    • 20 cals on rower
    • 20 HSPU 
  • 4 sets of 8 strict pull-ups
  • 4 sets of 3 reps DB strict press 2x1x0 tempo, 35# DBs
  • Superset x 2, 2:00 rest between
    • 12 reps DB bench press, 35# DBs
    • 12 reps DB chest flies, 20# DBs
  • SA DB bicep curls
    • 10 reps/side, 22.5# DB
    • 15 reps/side, 20# DB
    • 20 reps/side, 15# DB
Thursday 
  • 10:00 AMRAP
    • 20 push-ups
      • 5/side DB OH squats, 35# DB
    • 2 sets of 8/side rows (Chest felt overworked, needed extra back!)
      • 1 set with 35# DB
      • 1 set with 40# KB
    • 15:00 AMRAP
      • 20 burpees
      • 5/side DB hang snatches, 50# DB
    • 50 sit-up complex
    • 4:00 planks

    Friday body building lower
      • 4 sets of 8 reps DB front squats, 50# DBs
      • 2 sets of 6/side staggered stance RDLs, 35# DBs
      • 2 sets of 12 reps RDLs, 35# DBs
      • 2 sets, 1:1 work:rest
        • 30 pistols
        • 30 DB thrusters, 22.5# DBs
        • 30 pistols
      • Superset x 2, 2:00 rest between
        • 15 reps/side rear foot elevated split squat, bodyweight
        • 15 box jumps onto ottoman

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