Week in fitness 04.11.21

Saturday 

  • 30:00 EMOM, 22.5# DBs for all
    • 12 DB floor press
    • 12 bent-over rows  
    • 12 hang power cleans
    • 12 DB front squats
    • 5 Devil's press
  • 3 sets
    • Max push-ups: 30/20/20
    • Max seated press, 22.5#s: 12/10/10
  • 50 sit-up complex
  • 4:00 planks 

Sunday 

  • 5 rounds easy
    • 800m row
    • 5 strict pull-ups
    • 25 KB swings, 35#
    • 25 sit-ups
    • 5 reps/side lunges with 22.5# DB overhead

Monday - body building lower
  • Rear foot elevated split squats
    • 1 set 15 reps/side, bodyweight
    • 1 set 12 reps/side, 35# KB Goblet hold
    • 2 sets 8 reps/side, 40# KB Goblet hold
  • DB front squats
    • 1 set 12 reps, 22.5# DBs
    • 3 sets 10 reps, 35# DBs
  • SL RDL, DB in contralateral hand
    • 1 set 10 reps/side, 22.5# DB
    • 3 sets 8 reps/side, 35# DB
  • 4 rounds
    • 6 DB thrusters, 35# DBs   
    • 6 reps/side crossover step-ups, 22.5# DBs
    • 6 T2B
    • 6 (3/side) DB Turkish get-ups, 22.5# 
Tuesday 
  • Workout 1
    • 10 rounds
      • 10 DB hang squat cleans, 22.5# DBs
      • 10 burpees over DBs
  • Workout 2
    • 60 alternating reverse lunges, 22.5# DBs racked at shoulders
    • 60 push jerks, 22.5# DBs
  • "Ab-struction": 10 v-ups, 20 lying leg raises with hip thrust, 30 Superman's, 40 sit-ups, 50 plank shoulder taps
Wednesday - bodybuilding upper
  • Build to 1 rep max weighted pull-ups
    • 1 set 3 reps, bodyweight
    • 1 rep 15#
    • 1 rep 20#
    • 1 rep 22.5#
    • 1 rep 28.5#
    • 2 attempts at 35# - so close! 
  • 3 sets, alternate movements
    • 15 reps DB bench press, 35#s
    • 5 reps DB strict press, 35#s
  • 20 to 1 unbroken push-ups
  • Superset x 3, 2:00 rest between, 15# DBs for all
    • 10 lateral raises
    • 10 bicep curls
    • 10 standing tricep extensions
Thursday 
  • AMRAP 15:00
    • 10 (5/side) DB snatches, 35#
    • 10 (5/side) seated press, 35#
    • 10 cal row
  • AMRAP 10:00
    • 10 C2B pull-ups
    • 10 Renegade rows w/ push-up, 35#s
  • AMRAP 5:00
    • 10 Russian KB swings, 53#
    • 10 KB Goblet squats, 53#
    • 10 KB sumo DLs, 53#
  • 3 sets 10 reps roll-outs
Friday body building upper
    • Strict pull-ups
      • 4 sets 6 reps
    • Alternate movements, 3 sets
      • 10/side bent-over rows, 35# DB
      • lying DB tricep extensions
        • 2 sets 35# DB
        • 1 set pair of 15# DBs
    • DB snatches - max reps 3:00
      • 35# DB: 69 reps
      • 50# DB: 25 reps
    • 3 rounds, 2:00 rest between rounds
      • 12 mountain climbers
      • 16 push press, 35# DBs
      • 12 mountain climbers
      • 8 push-ups
    • 2 sets max v-ups 1:00

    Comments