Week in fitness 05.02.21

Saturday 

  • Every 1:30 for 10 rounds
    • 30 DU
    • DB snatches
      • 10-10-8-8-6-6-4-4-2-2
        • Sets of 10-8-6, 35#
        • Set of 4-2, 50#
  • 3 sets
    • 10 reps/side DB front squats, 50#
    • 10 reps/side DB push press, 50#

Sunday 

  • Partner workout
    • 100 wall balls, 20#
    • 80 sit-ups
    • 60 SA DB clean, 35#
    • 40 SA DB push press, 35#
    • 20 strict pull-ups
  • 4 sets
    • 10 bicep curls, 20#s
    • 10 standing tricep extensions, 35#

Monday - rest

Tuesday 
  • Alternate supersets for 3 rounds each
    • Superset 1
      • DB bent-over rows
        • 1 x 15, 22.5#s
        • 2 x 10, 35#s
      • 15 Push-ups
    • Superset 2
      • 15 DB PJR pullovers, 35#
      • 12 lateral raises, 15#s
  • 10:00 AMRAP
    • 1 wall walk
    • 10 DB hang power cleans, 35#s
    • 5 DB strict press, 35#s
  • 10:00 AMRAP
    • 10 (5/arm) renegade rows, no push-up, 22.5#s
    • 5 burpees
    • 20 v-ups
  • 5 sets 1 rep DB thrusters, 50#s
Wednesday - bodybuilding lower
  • DB squat cleans
    • 1 x 10, 35#s
    • 3 x 5, 50#s
  • Tempo KB Goblet squats
    • 4 x 8, 88#
  • DB deadlifts
    • 4 x 12, 50#s
  • 4 rounds
    • 10 alternating pistols
    • 10 decline push-ups
    • 10 weighted sit-ups, 35#
    • 10 alternating forward lunges with 22.5#s overhead
Thursday 
  • 5 rounds
    • 1000m row
    • 15 kipping HSPU
    • 15 kipping ring dips
  • Abs
    • 10 v-ups, 20 lying leg raises with hip thrust, 30 reverse crunches, 40 sit-ups, 50 alternating shoulder taps
Friday - bodybuilding upper
    • Weighted strict pull-ups, 22.5#
      • 3 x 2
    • Strict pull-ups
      • 3 x 8
    • Strict HSPU
      • 3 x 2 to ab mat
      • 3 x 1 to 1.5" book
    • DB push press
      • 3 x 5, 50#s
    • KB double-hand rows
      • 2 x 8, 53#
      • 2 x 6, 88#
    • 4 rounds
      • 10 DB thrusters, 35#s
      • 10 bicep curls, 22.5#s
      • 10 lying tricep extensions, 15#s
      • 10 ab roll-outs

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