Week in fitness 02.28.21

  Saturday - DB DT 

  • 5 rounds for time
    • 12 DB DLs
    • 9 DB HPC
    • 6 S2OH
    • all with 35# DBs
  • 3 sets of 5 reps/side
    • 1 DL + 1 HPC + 1 S2OH
    • 50# DB
  • 2 sets
    • 10 sit-ups
    • 10 roll-outs
    • 10 hanging knee raises 

Sunday 

  • 40:00 easy
    • 20 cal row
    • 15 air squats
    • 10 tempo push-ups (3 second eccentric)
    • 5 chin-ups

Monday 
  • 30:00 EMOM, alternating movements
    • 15 American KB swings, 40# KB
    • 5/side kneeling Filly press, 22.5# DB
    • 10 ring rows
    • 5/side SA lateral raises, 15# DB
    • 12 bent-over rows, 22.5# DBs
Tuesday - rest day

Wednesday - body building upper 
  • DB bench press
    • 1 set of 20 reps, 22.5# DBs
    • 2 sets of 12 reps, 35# DBs
  • 3 sets of 8 reps strict pull-ups
  • 10:00 EMOM, alternating arms
    • 10 reps SA DB lateral raise, 15# DBs
  • Alternating movements x 2 sets
    • 15 reps Flat DB flies, 22.5# DBs
    • 20 reps DB hang high pulls, 22.5# DBs
  • Single DB OH tricep extension, 35# DB
    • Top set - 12 reps then rest a few minutes
    • 5:00 EMOM
      • 6 reps 
  • Superset x 2
    • 12 reps Ab roll-outs
    • 15 reps Weighted sit-ups, 22.5# DB
Thursday 
  • 5 rounds
    • 10 HSPU
    • 6/side DB clean & jerks, 50# DB
  • 12:00 AMRAP
    • 15 cal row
    • 15 DB push press, 35# DBs
    • 15 T2B
  • 2k row

Friday body building lower
    • 3 sets of 15/side rear foot elevated DB RDL, 22.5# DBs
    • 3 sets of 12 reps foam roller DB hack squats, 22.5# DBs
    • KB Goblet squat cleans
      • 2 sets 15 reps, 53#
      • 3 sets of 3 reps, 88#
    • Alternating movements, 4 sets each
      • 50-40-30-20 DB frog pump
        • 50 with 15#, 40 with 20#, 30 with 22.5#, 20 with 35#
      • 20 lying leg raises
    • Max sit-ups in 1:00

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