Week in fitness 04.18.21

 Saturday 

  • 3 rounds
    • 1000m row
    • 20 wall balls, 20#
    • 30 alternating pistol squats
    • 40 Russian KB swings, 35#
    • 50 air squats
  • 4:00 planks

Sunday 

  • Intervals, 1:1 work:rest
    • 6 sets
      • 2 rounds
        • 5 HSPU
        • 10 ring rows
        • 20 prisoner jump lunges
  • 100 Russian twists, 20# DB

Monday - rest

Tuesday 
  • 30:00 EMOM alternating movements, 35# DBs
    • 8 DB floor press
    • 8 DB bent-over rows
    • 8 DB hang power cleans
    • 8 DB front squats
    • 3 Devil's press
  • 3 sets
    • 6/side squat clean, 50# DB
    • 6/side push press, 50# DB
  • 50 sit-up complex
  • 2 sets of 20 rep Superman's 
Wednesday - bodybuilding lower
  • Rear foot elevated split squats
    • 1 set 15/side bodyweight
    • 2 sets 8/side 40# KB
    • 2 sets 6/side 53# KB
  • DB front squats
    • 1 set 12 reps, 35# DBs
    • 3 sets 8 reps, 50# DBs
  • DB step-ups
    • 2 sets 8/side 22.5# DBs
    • 2 sets 8/side 35# DBs
  • 4 rounds
    • 6 DB thrusters, 35#s
    • 6/side pistol squats
    • 6 T2B
    • 6 deck squats, 20# DB
Thursday - bodybuilding upper
  • Weighted strict pull-ups
    • 1 set 6 reps bodyweight
    • 1 set 3 reps 15# 
    • 1 set 1 rep 22.5#
    • 1 set 1 rep 28.5#
    • 2 sets 1 rep 35#
  • Alternate movements, 3 sets
    • 6 reps DB strict press, 35#s
    • 12 reps ring push-ups
  • Single strict HSPUs
    • 3 sets to one ab mat
    • 3 sets to 1.5" book
  • 3 rounds, 15# DBs
    • 10 lateral raises
    • 10/side front raises
    • 10 lying tricep extensions 
Friday bodyweight + hike 
    • 10 rounds
      • 10 air squats
      • 10 push-ups
      • 10 sit-ups
    • 3 sets
      • 10 forward + reverse lunges/side
      • 1:00 plank variations 
    • 50 sit-up complex

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