Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Dec 2nd 2020

Strength & Conditioning:

A.) Deadlift (Week 3 of 4)

MAX OUT WEEK!
Complete a few warm up sets, and then:

75% x 5
85% x 3
Try for a new 100%

*Today is an important day, so I don’t want to do too much in between sets. If you really want to, you can do a 1min. Plank Hold with the plate like we usually do Monday’s. Another option is to do a few muscle ups. 3-6 rep range between sets should be good depending on skill level. If you’re a badass, 10 might be ok but they gotta be unbroken.

B.) 2 Rounds:
20 30ft Shuttle Runs or 20/15 Cal Bike or Cal Row
20 Alt. DB Snatches (70/50)
20 Front Rack Lunges 115/75

immediately into;

2 Rounds:
14 30ft Shuttle Runs or 14/11 Cal Bike or Cal Row
14 Alt. DB Snatches (70/50)
14 Front Rack Lunges 135/95

*Optional ADV is OH Lunges with the same numbers.
*TIME CAP: 15min.

Sweat:

EMOM x 12min.
Odd: 15/12 Cal Row
Even: 10 Wall Balls + 10 Box Jumps (20/14lb ball + 24/20″ Box)
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest
—rest 1min.—

EMOM x 12min.
Odd: 15/12 Cal Bike
Even: 15 SDHP’s 95/65
right into;

EMOM x 5min.
40sec of Plank (squeeze your butt)
20sec of Rest

You can have 1min. rest after the planks but not before. Soon as the minute is up from lifting, you go straight into those planks.

*This is going to be a lot harder than you think 😉

Da Daily D:

15min. of Straight Booty Work:

5min. of:
30sec. of MAX DB Goblet Squats 45/30lb.+
30sec. of Rest
immediately into;
5min. of:
30sec. of MAX DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest

Then;

EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round

So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats

So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats

…. What can you get to?!

DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)

Lunges (Hold the DBs at your side)

DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU

DB Goblet Squat:
https://www.youtube.com/watch?v=bLPpeBiBaPo

Full Body Aesthetics: Day 17 Cycle 5

Legs:
Conventional Deadlifts
Set 1) 5 reps @ 75% of 1RM
Set 2) 3 reps @ 85% of 1RM
Set 3) Shoot For a new 1RM!!
*Rest 2-3min. Between Sets

Chest:
25 High Band Fly’s on the right side.
25 High Band Fly’s on the left side.
25 Push Ups
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=WI1AQ1kEhCQ

Back:
10 Regular Grip Barbell Rows
10 Supinated Grip Barbell Row
Rest 90sec. Between Sets. Repeat For 4 Total Sets.

Shoulders:
5 Rounds:
30sec. of Single DB Upright Rows (right)
30sec. of Single DB Upright Rows (left)
*NO REST. From the right arm, immediately into the left for 5min. straight.
https://www.youtube.com/watch?v=0PpUdCGUDWU

Tricep:
60 Lee Priest Tricep Extensions For Time and Quality. You will probably be getting between 8-10 reps at a clip. The video linked is using a barbell (preferred) but a bench works great too. Finding the right angle for the difficulty level is key, so take a minute to find the best angle for YOU.
https://www.youtube.com/watch?v=9itKVKnUFsg

Biceps:
15-20 Banded Preacher Curls (each arm)
Rest 60sec. After the second arm. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=CZNhc5S7FDA

Abs:
4 sets of my “28 rep” Hanging Knee Raises complex (Add a 5-10lb DB between your feet)
*Rep scheme is 7 oblique right side, 7 oblique left side, 7 regular front knee raises, then 7 more with no weight.

Here’s a demo on the “28” set:
https://www.instagram.com/p/B_XiGu5nKYJ/?utm_source=ig_web_copy_link

NO WARM UP SETS are included in any of these sets and reps, so be sure to do 1-2 sets in each section to get warm, but do not count them as “working sets.”