Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Fri Dec 11th 2020

Strength & Conditioning:

Sweat:

5 Rounds:
1min. of Barbell Thrusters (45/35)
1min. of Pull-Ups
1min. of Wall Balls (20/14lb.)
1min. of SDHP’s 75/55lb. Bar
1min. of Assault Bike For Cals
Rest 2min.

Da Daily D:

Part 1.) Chest/Back/Core

EMOM x 15min.  (5 Rounds)
Min. 1) Partial DB Cleavage Cutters
Min. 2) Pull-Ups
Min. 3) Hollow Body Hold
*NO REST between rounds

—Rest 2-3min.—

Part 2.) Tricep work

5min. running clock for max reps:
Weighted Bench Dips
*Pick a weight that you think you can get at least 50 reps with.

Full Body Aesthetics: Day 26 Cycle 5

(Recovery Week) Effort today is 6-7 range and no more than 3 working sets.

Shoulder/Back Superset:
Standing Strict Shoulder Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*After Each Set Go Immediately Into;
10 Barbell Rows (Regular Grip). Pause at the top of each rep for 1sec. and SQUEEZE your lats.
*Rest 2-3min. Between Sets

Legs:
8-10 Bulgarian DB Split Lunges on each leg. Spend 2-3 seconds on the decent of each rep. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=dfRhGZri–8

Chest/Tricep/Bicep Superset:
8-10 Incline Barbell Bench Press
10-12 Single DB Incline Tricep Extensions
15-20 Banded External Bicep Curls
Rest 90sec. After Completing All 3 Movements. Repeat For 3 Total Sets.

Calves:
Build Up to a 10 rep Max of Standing Barbell Calf  Raises.
*Rest 60sec. And then complete as many reps as possible at 50% of the weight in 1min.
*Rest 60sec. and repeat for 3 total sets.
*You only do the 10RM once, but you do 3 of the 1min. max rep sections.
*Keep a slower controlled motion versus fast bouncy reps.