Strength & Conditioning:
Min. 1) 5 Push Press (climbing)
Min. 2) 12 Toes-To-Bar or 20 Reverse Sit ups
Min. 3) 12/9 Cal Assault Bike or 9/7 Cal Row or 100m Run
Min. 4) Rest
Push Press is coming off the ground. NO JERKS!
Odd: 40sec.of Landmine Sit-Ups
Even: 40sec. of Max DB Russian Twist with 50/35lb
40sec. of Work
20sec. of Rest
Until you finish…
50 Rounds Of:
2 Air Squats
15 Air Squats
15 Air Squats
Wear a vest if you like 🙂
Da Daily D:
10 Alt. DB Snatches 50/35lb.
*At the 5min. mark, switch to DB Power Cleans for 5 reps.
*At the 10min. mark, switch back to normal.
*At the 15min. mark, switch to DB Power Cleans for 5 reps again.
Full Body Aesthetics: Day 20 Cycle 2
10 Barbell Step Ups on each leg (20 total). Rest 90sec. Repeat for 4 Total Sets. *On the height of the step, make sure it puts your leg at about a 90 degree angle at the start. Anymore and you tend to fall forward and take pressure off your glutes and hamstrings.
6-8 Heavy Incline Barbell Bench Press
6-8 Strict Chin-Ups (underhand grip)
*Add weight if you can
Rest 90sec. Repeat for 4 Total Sets
15 Lateral DB Raises on each arm. Opposite arm is doing an isometric hold while the other is working. After all 30 reps you can rest 90sec. Repeat for 3 Total Sets.
Banded Tricep Pull-Downs to Failure.
12-15 DB Hammer Curls (Curl both at the same time)
Rest 60sec. Repeat for 3 Total Sets.
5 weighted plate sit-ups
5 reverse sit ups (holding plate in front of you for balance)