Week in fitness 03.21.21

 Saturday 

  • Workout 1
    • 2000m row
    • 100 DB hang squat clean and jerks, 22.5# DBs
    • 1 mile run
  • 20 to 1 unbroken push-ups

Sunday 

  • Workout 1
    • 300 double unders
    • 60 alternating forward lunges, 35# DBs at shoulders
    • 60 burpees
  • Workout 2
    • 3 rounds
      • 21 DB strict press, 22.5#s
      • 15 push-ups
      • 9 ring dips

Monday - rest

Tuesday 
  • 40:00 sustained
    • 15 cal row
    • +2 DB hang squat cleans per round, 35#s
    • 5 DB push press, 35#s
    • 5 pull-ups
  • 6:00 AMRAP
    • +1 v-up per round
    • +1 push-up per round
Wednesday - body building lower
  • Single-DB rear foot elevated split squat
    • 1 set 15 reps/leg, bodyweight
    • 1 set 12 reps/leg, 22.5#
    • 1 set 12 reps/let, 35#
  • 1 squat clean + 3 front squat
    • 1 set 35#s
    • 1 set 50#s
  • 4 rounds
    • 1 squat clean + 3 front squats, 50# DBs
    • 3 bench jumps
    • Deadlifts 15-12-9-6
  • 2 rounds
    • 15 cal row
    • 12 weighted sit-ups, 35#
    • 15 cal row
    • 12 lying leg raises
  • 1:00/side one-armed farmer's carry, 53# KB 
  • 25 weighted frog pump, 35# DB
Thursday 
  • Workout 1
    • 5 rounds
      • 15 American KB swings, 53#
      • 15 burpees
  • Workout 2
    • 3 rounds
      • 30 pistols
      • 30 SA DB push jerk (switch sides every 5 reps), 50# DB
  • Abs, 2 sets
    • 10 up + overs + 10/side weighted Russian twists, 20# ball
    • 10 plank up/downs + 10 Spiderman's + 10 3-way v-ups

Friday body building upper
    • Strict pull-ups
      • 1 set of 6 reps, bodyweight
      • 1 set of 4 reps, 15# DB
      • 1 sets of 3 reps, 20# DB
      • 1 set of 3 reps, 22.5# DB
    • Alternate movements, 3 sets, 1:00 rest between
      • 10 weighted push-ups, 20# vest
      • 10 reps/side 3-pt rows, 50# DB
      • 10 reps butterfly lateral raises, 15# DBs
    • Alternate movements, 10 reps each
      • DB floor press
        • 1 set 22.5#s
        • 1 set 35#s
        • Tried 50#s (lol) and got 2 reps
      • DB hang power cleans
        • 1 set 22.5#s
        • 1 set 35#s
        • 1 rep at 50#
    • 6 rounds
      • 6 reps DB floor press, 35#s
      • 6 reps DB hang power cleans, 35#s
    • Alternate movements, 8:00 EMOM
      • 12 DB bicep curls
        • 2 sets 22.5#s
        • 1 set 20#s
        • 1 set 15#s
      • 12 DB reverse flies
        • 2 sets 15#s
        • 2 set 20#s

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