Week in fitness 03.07.21

   Saturday 

  • WOD 1
    • 50 SA front squats L, 50# DB
    • 50 DB push jerks, 35# DBs
    • 50 SA front squats R, 50# DB
  • WOD 2
    • 30 burpees
    • 60 hang squat snatches, 35# DB
    • 30 burpees
  • Push-up endurance
    • 19 to 1 unbroken push-ups
    • 19:56 

Sunday 

  • Metcon
    • 45-30-15
      • Row calories
      • DB thrusters 
        • 45 with 20#s
        • 30 with 22.5#s
        • 15 with 35#s
  • Strength
    • 3 sets, 22.5# DB
      • 10 DB pull-overs
      • 6/side seated SA DB press
    • Abs, 3 sets
      • 8 reps 3 way v-ups
      • 10 seated up + overs and 10 Russian twists/side
      • 10 fast mountain climbers and 10 slow Spiderman mountain climbers
      • :10 hollow hold, 10 hollow rocks, :10 hollow hold

Monday 
  • 30:00 EMOM, alternating movements 
    • 15 American KB swings, 53#
    • 12 (6/side) Gorilla rows, 35# DBs
    • 8 hang power cleans, 35# DBs
    • 8 front squats, 35# DBs
    • 12 (6/side) cross-over step-ups with 22.5# DBs
    • 5 T2B
  • 50 sit-up complex
  • 2 x 20 reps Supermans 
Tuesday - rest day

Wednesday - body building lower
  • 3 sets of 8/side rear foot elevated DB RDL, 35# DBs
  • 3 sets of 8 reps foam roller DB hack squats, 35# DBs
  • KB Goblet squat cleans
    • 4 sets of 4 reps, 88# KB
    • Immediately after last set, 15 KB Goblet squats, 53# KB
  • Superset x 3, 1:00 rest between
    • 10 alternating pistol squats
    • 20 lying leg raises
  • Max sit-ups in 1:00
Thursday 
  • 2 sets, 2:1 work:rest 
    • 25 HSPU
    • 25 cal row
    • 25 HSPU
  • 2 sets, 2:1 work:rest
    • 25 wall balls, 20#
    • 25 cal row
    • 25 wall balls

Friday body building upper
    • 3 sets of 30 (15/side) reps DB alternating bench press, 35#s
    • 3 sets of 3 reps weighted strict pull-ups, 15# DB between feet/thighs 
    • 8:00 EMOM, alternating movements
      • 10 (5/arm) reps Renegade rows, 35# DBs, no push-ups
      • 10 ring push-ups
    • 12:00 EMOM, alternating movements
      • 10 lateral raises, 15# DBs
      • 10 bicep curls, 22.5# DBs
      • 10 lying tricep extensions, 15# DBs

    Comments