Strength & Conditioning:
10-9-8-7-6-5-4-3-2-1
Snatches 75/55
Burpees Over The Bar
immediately into;
10-9-8-7-6-5-4-3-2-1
Push Jerks 115/75
Toes-To-Bar or Cross Body V-ups
Bodywork:
Every 90sec. x 10 Rounds:
10 Shoot Throughs
10 Quarter Squat Jumps (Right Leg)
30 Seated Flutter Kick With A Clap
10 Quarter Squat Jumps (Left Leg)
Advanced: 15 Rounds
Trying to be shredded by tomorrow? 20 Rounds (30min.)
Video Demo:
https://www.instagram.com/p/B_DtsbpFJrG/?igshid=xrmjxd0scssj
Sweat:
(0-10min….)
10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar
(11-21min…)
8 Rounds:
8 SDHP’s 96/65
7 Lateral Burpees Over The Bar
(22-32min.)
6 Rounds:
10/7 Cal Assault Bike
10 Air Squats
10 American KB Swings 53/35lb.
(33-36min.)
Max Russian Twists with a 5lb plate
Da Daily D:
For Time & Quality:
50 DB Power Cleans
https://www.youtube.com/watch?v=vh0Tj7G4k0c
50 Chair Dips
https://www.youtube.com/watch?v=HCf97NPYeGY
50 Single DB Bicep Curls
https://www.youtube.com/watch?v=w38C1mYr1Eo
50 Single DB Skull Crushers
https://www.youtube.com/watch?v=UcocVI3y4sY
50 Burpees
Be sure to challenge yourself on the weight! Ideally each section will take about 5min. to complete. Inevitably, you will be breaking up each sections a few times. No problem! Just keep the rest short and keep chipping away!
Full Body Aesthetics: Day 4 Cycle 2
Legs:
10-12 Barbell Hip Thrust
Immediately into;
15-20 Banded Abductors (on each leg)
Rest 90sec. Repeat for 3 Total Sets.
Chest + Back Superset:
2 Sets:
15 Flat DB Bench Press
15 Chin-Ups (Underhand Grip)
Immediately into;
2 Sets:
12 Flat DB Bench Press
12 Chin-Ups
Immediately into;
2 Sets:
9 Flat DB Bench Press
9 Chin-Ups
*I used 70s on the DB Bench and it was perfect. You should be shooting for a finish time of 10-12min.
Shoulders:
3 Sets of 15-20 Barbell Upright Rows
Rest 90sec. After Each Set.
Triceps:
4 Sets of max effort (feet elevated) dips
Rest 60sec. After Each Set
https://www.youtube.com/watch?v=TkKz2NrlFPY
Biceps:
3 Sets of 12-15 (each arm) Standing Alternating DB Curls.
https://www.youtube.com/watch?v=gPZX2vTQSYY
Abs:
“Tabata” DB Russian Twists
8 Rounds: (4min. Total)
20 seconds of Work
10 seconds of Rest
**Using a 25-35lb. DB
Position 1.) Above the knee
Position 2.) Below the knee
Position 3.) From the floor
*Rest 1-2min. After Each Set and keep going until clock runs out.
*Pause for 1-2sec. at each position and keep your posture tight. Shoulders should always be slightly in front of the bar. Hips at just just enough angle where you can feel it on your hamstrings.
*One of these positions will not feel natural to you and that’s why we do it. Getting through those sticky spots makes ALL the difference.