Week in fitness 03.28.21

  Saturday 

  • 3 rounds
    • 500m row
    • 30 wall balls, 20#
    • 40 KB swings, 35#
    • 50 air squats

Sunday - rest

Monday 
  • 4 rounds, sustained
    • 10 burpees pull-ups
    • 40 hang power snatches, 22.5# DB
      • 10/side then switch
    • 21 cal row
  • 20 to 1 unbroken push-ups
Tuesday 
  • 40:00 sustained
    • 50 front rack DB lunges, 35#s
    • 1000m run
  • 50 sit-up complex
  • 4:00 planks
Wednesday - body building lower/ EMOMs
  • 15:00 EMOM, alternating movements, 2 sets 35#, 3 sets 50#
    • 9 hang DB clean + 6 front squats R
    • 9 hang DB clean + 6 front squats L
    • 10 DB Goblet squats
  • 10:00 EMOM, 1 set 53# KB, 4 sets 88# KB
    • 12 KB deadlifts
    • 7 T2B
  • 5:00 EMOM
    • 10 burpee bench jumps
Thursday 
  • Workout 1
    • 3 rounds
      • 40 ab mat sit-ups
      • 50 DB hang power cleans, 35#s
      • 100 double unders
  • Workout 2
    • 50 burpees
    • 40 DB snatches, 35#
    • 30 burpees
    • 20 DB snatches, 35#
    • 10 burpees

Friday body building upper
    • Strict pull-ups
      • 1 set of 6 reps, bodyweight
      • 1 set of 6 reps, 14# vest
      • 4 sets of 4 reps, 14# vest
    • DB bench press, alternate arms each rep
      • 3 sets of 30 reps (15/arm), 35#s
    • 8:00 EMOM, alternating movements
      • 6 chest-to-bar pull-ups
      • 6 alternating Devil's press, 35# DB
    • 3 supersets, 1-2 min rest between rounds, 15# DBs
      • 10 DB lateral raises
      • 10 DB upright rows
      • 10 DB strict press
    • 2 sets, alternating movements, rest 1:00 between rounds
      • 30 sec tricep push-ups
      • 15 sec rest
      • 30 sec v-ups
      • 15 sec rest
      • 30 sec Russian twists, 20# ball

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