Strength & Conditioning:
3 Piece today… Partners of 2 (only 1 works at a time)
5 Rounds: (0-10min.)
20 Alt. DB Snatches 70/50lb
30 Pull-Ups
10-18min. (With a partner)
Pick 1:
1 mile run (in 200m intervals)
2000m Row (in 200m intervals)
18-30min. (10min. AMRAP)
42-30-18
Deadlifts 225/155
Burpees over the bar
HSPUs
Bodywork:
5 Rounds:
Min. 1) 1 Arm Up Downs
Min. 2) Russian Twists (L+R=1)
Min. 3) Chair Dips
Min. 4) Squat + Cross Crunch
Min. 5) Jumping Jacks
Min. 6) REST!
Shoot for max reps in each minute! On minute 6 you get a 1 minute rest and REPEAT!
Can you get over 500 total reps
https://www.youtube.com/watch?v=NWWzSrgy1g8
1 Arm Up Down: (video 4)
https://www.instagram.com/p/B-vF5jvHOeU/?utm_source=ig_web_copy_link
Sweat:
“MASH”
0-10min…
3 Rounds:
250m Row
200m Run
10-20min…
2 Rounds:
40 Front Rack Lunges 95/65
20 Burpee Pull-Ups
20-30min: (Gunna be a spicy one)
7 Rounds:
10 DB Deadlifts 70/50s
10 “T-Bag” Squats
Finish anything early and you get to REST 🙂
1min. on x 1min. off x 3 Rounds
“T-Bag” Squats:
https://www.youtube.com/watch?v=7KEKw4KQrc0
Da Daily D:
For Time:
100 DB Power Cleans 50/35s
*At the top of every minute, complete 7 Toes-To-Bar
*Start with Toes-To-Bar
DB Bent Over Row Ladder
10-9-8-7-6-5-4-3-2-1 reps on each arm with no rest in between. So, 10 reps on the right arm, 10 reps on the left arm, and then nine on each arm and then eight on each arm, and so on. Focus and get a form and not speed. Pause at the bottom and the top of each rep focusing on lat engagement
Full Body Aesthetics: Day 18 Cycle 2
High Intensity Full Body Day!
Legs: 100 Barbell Deadlifts
Chest: 100 Incline Single DB Cleavage Cutters
Back: 100 DB Bent Over Rows with this rep scheme:
40 reps right arm
40 reps left arm
30 reps right arm
30 reps left arm
20 reps right arm
20 reps left arm
10 reps right arm
10 reps left arm
Shoulders: 100 DB Seated Shoulder Press (neutral grip)
https://www.youtube.com/watch?v=GZf5D7JoXFE
Triceps: 100 Banded Single DB Skull Crushers (flat bench) *Keep this on the lighter side. I used a 25lb DB. The increasing tension from the band catches up!
https://www.youtube.com/watch?v=UcocVI3y4sY
Biceps: 100 Reverse Grip Barbell Grips. (Just a 45lb. bar should be good for this one)
https://www.youtube.com/watch?v=Z-IQOmzFwXI
Abs: 100 Banded Wood Chops on each side. (Complete 2 Rounds of 50 on each side or 4 Rounds of 25 each.)
https://www.youtube.com/watch?v=PfaAh__ptFk
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. That’s why I put the 10min. CAP though, incase you overshoot. You should have a better idea this week after completing the first cycle. (that started on 4/20/2020)
I think a lot of you can probably do 255/175+ on the deads. Depends if you did the deadlifts workout earlier this week. If you didn’t shoot for something a little harder.
I also like Hang Power Cleans instead of deadlifts if you’re sore in your posterior chain today. Go for 155/105 if so.3 Piece today… Partners of 2 (only 1 works at a time)
5 Rounds: (0-10min.)
20 Alt. DB Snatches 70/50lb
30 Pull-Ups
10-18min. (With a partner)
Pick 1:
1 mile run (in 200m intervals)
2000m Row (in 200m intervals)
18-30min. (10min. AMRAP)
42-30-18
Deadlifts 225/155
Burpees over the bar
HSPUs
I think a lot of you can probably do 255/175+ on the deads. Depends if you did the deadlifts workout earlier this week. If you didn’t shoot for something a little harder.
I also like Hang Power Cleans instead of deadlifts if you’re sore in your posterior chain today. Go for 155/105 if so.