Strength & Conditioning:
100 Thrusters 95/65lbs.
*EMOM complete 5 burpees
*Start with burpees
*Quick fact. This is a lighter version of the classic HERO workout known as “Kalsu,” which is done at 135/95.
Think you can go ADV and hang with 10 reps every 60 seconds?? Sounds easy doesn’t it?
*If you really wanna beef this up, you can try 135/95 and just get as far as possible in 15min. Or… Maybe… You can finish it?
Sweat:
0-5min.
45/30 Cal Assault Row
Max Russian KB Swings 70/53lb.
5-10min.
AMRAP:
10 Push-Ups
10 Sumo Deadlift High Pulls 75/55lb.
10 Sit-Ups
10-15min.
Row 500m
Max Russian KB Swings 70/53lb.
15-20min.
AMRAP:
10 Push-Ups
10 Sumo Deadlift High Pulls 75/55lb.
10 Sit-Ups
20-25min.
400m Run
Max Russian KB Swings 70/53lb.
25-30min.
AMRAP:
10 Push-Ups
10 Sumo Deadlift High Pulls 75/55lb.
10 Sit-Ups
30-35min.
Run 400m
Max Russian KB Swings 70/53lb.
– Advanced Option: You can do a barbell bench press with 135/75lbs.
Da Daily D:
3 Rounds:
3min. AMRAP:
3 Alt. DB Snatches each arm (50/35)
6 Push-Ups
9 Air Squats
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Power Cleans (50/35s)
6 Push-Ups
9 Sit-Ups (feet anchored in DBs)
Rest 1 minute after each round.
3 Rounds:
3min. AMRAP:
3 DB Thrusters (50/35s)
6 Push-Ups
9 Pull-Ups
Rest 1 minute after each round.
Stay at each station for all 3 rounds. 1min. rest after each round. Then after round 3, rest 1min. and go into the next section. 36min. Total.
If 36min. is too long today, make each round 2 rounds instead of 3!
Full Body Aesthetics: Day 5 Cycle 6
Shoulders:
Strict Shoulder Press
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets
Legs:
10-12 Deficit Landmine Lunges on each leg. Rest 90sec. after the 2nd leg. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=V1IByU884ts
Chest:
20-30 Incline Single DB Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets. *I want this to be on the lighter side, but I need the last 2-3 reps to feel like failure. Remember to SQUEEZE the DB together as you rep them out.
https://www.youtube.com/watch?v=cagEazwypNk
Back:
3 set of Banded Straight Arm Lat Pull-Downs to failure. Rest 90sec. Between Sets.
**Videos 1 and 3 in this link show great options for you.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link
**If you have access to a cable machine with a tricep rope, then use that for sure.
Tricep/Bicep Superset:
12-15 DB Bilateral Tricep Extensions
Immediately into;
12-15 Crossbody Banded Curls (ea. arm)
Rest 60sec. Repeat For 3 Total Sets.
*Links Below
Calves:
DB Seated Calf Raises to Failure (right)
Immediately into;
DB Seated Calf Raises to Failure (left)
Rest 60sec. After The Left Side. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=nZACuG67cdg
https://www.youtube.com/watch?v=3PxRL7kH1y8
Bilateral Tricep Extensions:
https://www.youtube.com/watch?v=7EUiaRGShlI
—————————————
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.”
Build up to a heavy 3 Position Power Snatch
or
(Advanced) Build up to a heavy Complex:
1 Power or Squat Snatch +
1 Snatch Balance +
2 Overhead Squats
** Use today as a day to get better at your technique!