Week in fitness 03.14.21

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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