CrossFit:
A.) 5 Rounds Giant Set
6-8 Close Grip Bench Press (climbing)
immediately into;
6-8 reps Deficit Deadlifts (3 second eccentric & Climbing)
immediately into;
500m Row or 400m Run or .7 Mile Bike As hard as possible
REST 2 min
*Close grip is “Shoulder width.” Lay down, put your arms straight up and grab the bar. Then bring it in about a 1-2 finger space. That’s it. Nothing more. Nothing less.
*Deadlift with your feet on a 55lb plate or 2-3″ Deficit. 3 second descent! No fast reps today.
*Score is your slowest time on the Cardio.
B.) For Max Reps:
Tabata Russian Twists with a 5lb plate
— Everyone goes at the same time.
— Tabata is 20sec. of work x 10sec. of rest x 8 rounds. (4min. total)
— Left+Right = 1 rep. I wanna see some people really going for it on these scores (total reps)
Strong:
Wednesday 8/21
Upper Body Hypertrophy
No necessary specific metric-tracking for hypertrophy day
DELOAD WEEK For all movements, you should leave 5+ “reps in reserve” on the hardest sets (i.e. 5+ reps SHY OF FAILURE)
The overall training volume will be slightly lower, but the intensity should definitely be 15-20% lower than a normal week. It is crucial to rest and recover at this point of the cycle as the weights are ascending and cumulative fatigue is high (impact on CNS)
A. Alternate Movements x 2 sets each:
First set lighter, then one heavier set
Incline DB Bench (1 and 1.5 reps) x 8-10 Reps
Rest 1-2 min
Supinated (underhand) Bentover Rows x 10-12 Reps
Rest 1-2 min
B. Mechanical Drop Set x 2 Sets:
First set lighter, than ONE set challenging
DB Fly x 10-12 Reps
DB Fly/Press Hybrid x 6-8 Reps
DB Bench Press x difficult # of reps
Rest 2-3 min
C. Mechanical Drop Set x 2 sets:
First set lighter, than ONE set challenging
Chest-Supported DB Reverse Fly/Row Hybrid x 10-12 Reps
Chest-Supported STANDARD DB Row x difficult # of reps
Rest 2-3 min
D. 10 minutes to climb as high as possible in sequence
Focus on QUALITY and CONTROLLED movement
8 DB Snatches (heavy, alternate arms)
6 “Two Pushup” Burpees
Strict Pull-ups x Reps 2-4-6-8-10-12 etc…
(increase 2 reps each round)
E. 2 Rounds:
10-12 DB Lateral Raises (1-sec pause at top of each rep)
Rest 30-60 sec
10-12 EZ or Barbell Preacher Curls
Rest 30-60 sec
10-12 Lying DB Tricep Extensions
Rest 30-60 sec
Sweat:
A.) Hang Power Clean & Push Press Technique
EMOM x 10min. (Both in the same min.)
8 Power Cleans 45/33
8 Push Press
B.) DB Snatch technique
EMOM x 10min. (Both in the same min.)
8 Alt. DB Snatch 45/30lb.
L1 8 Sit Ups L2 8 Hanging Knee Raise L3 8 Toes to Bar
If you need to scale, be sure that it’s something that takes you about 35-40sec. each round.