Strength & Conditioning:
Run 400m
10 Power Clean and Jerks at 50%
Run 400m
8 Power Clean and Jerks at 60%
Run 400m
6 Power Clean and Jerks at 70%
Run 400m
4 Power Clean and Jerks at 80%
Run 400m
2 Power Clean and Jerks at 90%
Run 400m
Use remaining time to shoot for a 1 rep max
Min. 1) Plank
Min. 2) Max Reps of Weighted Hanging Knee Raises 10/5lbs.*Try to end your knee raises around 45sec. And be sure to get ALL those planks without breaking!
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
Bodywork:
25min. Running Clock…
50-40-30-20-10
Squat Jacks
Up-Downs
Immediately into;
10-20-30-40-50
Straight Leg Sit-Ups
*After Each Set Complete a 1min. Plank (5 total)
Immediately into;
Max Chair Step Ups in remaining time
That first part is gunna be a breather! Then it’s all core and booty from there!
Up Down Demo:
https://www.youtube.com/watch?v=pUzd9bwrrZM
Squat Jack:
https://www.youtube.com/watch?v=G0le9MCuMBQ
Straight Leg Sit-Up Demo:
https://www.youtube.com/watch?v=PtdG6xp_Xgk
Chair Step Up Demo:
https://www.youtube.com/watch?v=8uZUx0ehu2E
Sweat:
Every 7min. x 5 Rounds:
500m Row
60 Double Unders
30 Overhead Squats 45/35lb bar
20 Pull-Ups
Score is slowest time! Try and stay consistent!
Da Daily D:
20 ROUNDS:
30sec. of work
30sec. of rest
Here’s what you’re doing during that time:
27-21-15-9
DB Thrusters 45/30s
Pull-Ups
50 Double Unders Between Each Set
*You only get 30sec. to work, then you have to stop for 30sec. This goes on for 20min. If you finish the whole workout, go back up in reverse until the 20min. time cap hits.
Full Body Aesthetics: Day 33
Legs:
50 Barbell Back Squats
Immediately into;
50 Barbell Hip Thrusts
*Build up to a good weight that you can only get 8-10 at a time on the squats with a short break, then try to use that same weight on the hip thrusts. By the time you get there you should be doing sets of 5-6. Total this should take 10min. with the right weight.
Chest:
100 Incline Single DB Cleavage Cutters
https://www.youtube.com/watch?v=cagEazwypNk
Back:
50 Pull-Ups with Regular Grip
50 Chin-Ups with Underhand Grip
*Must finish all 50 before switching grips
Shoulders:
12-15 Barbell Shrugs with a 1sec. Hold at the top of every rep.
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=O4uF2-pHChE
Triceps:
100 Incline Single DB Skull Crushers
https://www.youtube.com/watch?v=wU2KOjXMWgM
Biceps:
50 Barbell Curls with Regular Grip
50 Reverse Grip Barbell Curls
Abs:
2 Rounds:
25 Landmine Sit-Ups
25 Weighted Hanging Knee Raises
*No rest between rounds
Hanging Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
Landmine Sit-Ups
https://www.instagram.com/p/CCXFfFxHavL/?utm_source=ig_web_copy_link
**Give yourself 10min. to finish each 100 rep station. If you don’t finish in that time, it’s all good, but you need to move on. Whenever you do finish, rest 2min. and then move on to the next station.
If you pick the right weights or amount of resistance, this should take anywhere from 50-70min.
As far as weight suggestions go, I would pick something that you can do consistent sets of 8-10 reps at a time with a short break (or maybe a big set of 20 and chip away with 7-8 reps at a time). That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing the first 2 cycles.
Numbers are based off of effort not 1RM. Once you hit 6 reps it should already start getting pretty spicy.
We haven’t done clean and jerk all week, so I would really like some big numbers on these. You may share bars if that makes it easier to increase.
*Not feeling it today? Do 10 Every round with a light weight and just work on form.