CrossFit:
A.) Deadlift (Week 2 of 4) Superset
B.) 18min AMRAP:
6 Cal Assault bike or Row or 30ft Shuttle Run
6 Toes-To-Bar
6 Front Squats 95/65lb. (Every other round do Front Rack Lunges)*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on… Adding 2 reps every round.
6 Cal Assault bike or Row or 30ft Shuttle Run
6 Toes-To-Bar
6 Front Squats 95/65lb. (Every other round do Front Rack Lunges)*Round 2 is 8 reps of everything
*Round 3 is 10 reps of everything
*Round 4 is 12 reps of everything
*And so on… Adding 2 reps every round.
ADV 115/75
Strong:
Wednesday 6/26
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
A. Incline DB Bench – Work quickly to challenging set of 10
Then rest 2-3 min and then, with the same weight as 10-rep set, complete:
5 Reps every 30 seconds for as long as possible unbroken (4-min cap)
Then rest 2-3 min and then, with the same weight as 10-rep set, complete:
5 Reps every 30 seconds for as long as possible unbroken (4-min cap)
B. Bentover BB Rows
Reps 15-12-10 (increasing)
Reps 15-12-10 (increasing)
C. Superset x 2 sets each:
DB Lateral Raises x 12-15 reps
Barbell Strict Press x 10-12 reps
Rest 2-3 min
DB Lateral Raises x 12-15 reps
Barbell Strict Press x 10-12 reps
Rest 2-3 min
D. AMRAP 2 min (Rest 3 min) x 2 Sets:
16 Alternating DB Snatches (heavy, so it takes almost a minute)
Max Strict Pull-ups in remaining time
Max Strict Pull-ups in remaining time
E. EMOM x 8 min (alternating):
DB Hammer Curls x 10-12
Lying DB Tricep Extensions x 10-12
Lying DB Tricep Extensions x 10-12
Sweat:
2 Rounds
5 min AMRAP:
5 Rounds
7 Box Jumps + 8 Plate Squat Cleans 55/35lb.
Max shuttle runs in remaining time!
Rest 1 min
5 min AMRAP:
5 Rounds
7 Box Jumps + 8 Plate Squat Cleans 55/35lb.
Max shuttle runs in remaining time!
Rest 1 min
5 min AMRAP:
5 Rounds
7 Burpees + 8 Plate Ground To Overhead
Max 4-count flutter kicks in remaining time!
Rest 1 min
Rest 3 min
12 min to finish…
21-15-9
Russian Swings 70/53lb.
V-Ups
Immediately into…
9-15-21
Wall Balls 20/14
Ab Mat Sit-ups
*do the V-Ups right! Your feet and hands should never touch the ground. Stay in a hollow position then bring hands and feet together. Don’t be a flopper.
Complete a few warm up sets, and then:
70% x 3
80% x 3
90% x max reps
Same SUPERSET as last week/
Complete a 1min. Weighted Plank on your hands BEFORE every set above. 3-5 Sets total. The warm-up sets are optional. With the TTB coming up later, it’s going to a good ab day 🙂