Saturday - 5 mile hike
Sunday - rest / walk
Monday - rest
Tuesday
- 30:00 EMOM, alternating movements
- 15 American KB swings, 35#
- 12 DB floor press, 22.5#s
- 12 bent-over rows, 22.5#s
- 5 Devil's press, 22.5#s
- 12 hang power cleans, 22.5#s
- 12 front squats, 22.5#s
- 4:00 planks
- 50 sit-ups complex
Wednesday - body building lower
- 3 sets of 12 reps tempo front squats
- 1 set 22.5#s
- 1 set 35#s
- 1 set 50#s
- 3 sets of 6 reps/side split squats with DBs racked at shoulders
- 1 set 22.5#s
- 1 set 35#s
- 1 set 50#s
- 3 sets of 12 reps DB DLs
- 1 set 35#s
- 2 sets 50#s
- Superset x 3, rest 2:00 between
- 6 KB Goblet squat cleans
- 1 set 53#
- 2 sets 88#
- 6 3-way v-ups
- 3 sets
- 10 fast mountain climbers + 10 slow Spidermans
- 10/side up + overs + 10/side Russian twists
Thursday
- Workout 1
- 30:00 AMRAP
- 180 DUs
- 30 DB front squats, 35#s
- 30 DB push jerks, 35#s
- Workout 2
- 5-10-15-20-25
- Alternating pistols
- T2B
Friday - body building upper
- Strict pull-ups
- 1 set of 6 reps, bodyweight
- 1 set of 4 reps, 15# DB
- 2 sets of 2 reps, 20# DB
- 1 set of 3 reps, 20# DB
- 3 sets of 15 reps DB bench press, 35#s
- DB strict press
- 1 set of 12 reps, 22.5#s
- 3 sets of 3 reps, 35#s
- Alternate movements x 3 sets, rest 1:00 between
- 10 reps tempo push-ups
- 10 reps lateral raises, 15#s
- 10 reps bicep curls, 22.5#s
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