Week in fitness 04.25.21

  Saturday - rest/ hike / 15k steps

Sunday - rest / 9k steps

Monday 
  • 5:00 EMOM - DB bench press
    • 1 set 12 reps 22.5#s
    • 1 set 8 reps 35#s
    • 3 sets 10 reps 35#s
  • 5:00 EMOM - Gorilla DB rows
    • 1 set 8/arm 22.5#s
    • 4 sets 6/arm 35#s
  • 5:00 EMOM - DB push press
    • 1 set 12 reps 22.5#s
    • 4 sets 8 reps 35#s
  • 5:00 AMRAP - burpee deadlifts, 35#s
  • 3 sets
    • 20 reps (10/arm) alt DB curls, 22.5#s
    • 12 reps tricep dips
Tuesday 
  • 5 rounds
    • 20 cal row
    • 20 DB snatch, 35# (10/side)
    • 10 SA DB OH squat, 35# (5/side)
    • Rest 1:00 after each round
  • 3 sets
    • 4 squat cleans, 50#s
    • 4 push jerks, 50#s
  • 50 sit-up complex
  • 2 x 20 reps Supermans
Wednesday - bodybuilding lower
  • Tempo KB Goblet squats
    • 2 sets 8 reps 53#
    • 2 sets 6 reps 88#
  • KB staggered stance RDLs
    • 2 sets 8/side 53#
    • 2 sets 6/side 88#
  • DB OH reverse lunges
    • 2 sets 8/side 35# 
    • 2 sets 6/side 50#
  • 4 rounds
    • 10 burpee DLs, 50#s
    • 10 push-ups
    • 10 box jumps onto ottoman
    • 10 v-ups
Thursday - bodybuilding upper
  • Max bodyweight strict pull-ups - 12 reps (PR!)
  • 3 sets 1 rep weighted strict pull-ups 35#
  • Max reps seated DB strict press R + L
  • 3 sets 3 reps push press 50#s
  • Strict HSPU
    • 2 sets of 2 to ab mat
    • 3 sets of 1 to 1.5" book
  • 3 rounds
    • 10 pull-ups
    • 10 kipping HSPU
    • 10 ring push-ups
Friday 
    • 1.5 mile run FT (10:12) then jogged home
    • Max reps chin-ups: 11
    • Max sit-ups in 1:00: 44
    • Max push-ups to 4 inch target in 1:00: 36
    • 3 rounds
      • 10 up & overs + 10 Russian twists 15# DB
      • 10 slow mountain climbers + 10 plank walk-ups
      • 5 3-way v-ups 

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