Strength & Conditioning:
1min. of Max Effort Pull-Ups
Rest 2min. Repeat For 4 Total Sets.
*Advanced Athletes can choose Chest-To-Bar Pull-Ups or Muscle Ups if they choose. Try to go unbroken for the whole minute if possible. If you do have to break, then keep the rest breaks short, as you only have 1min.
*Hit the heaviest Front Squats you’re comfortable hitting today and you may build a little on each working set.
100 Alt. DB Snatches 50/35
50 Power Cleans 50/35s
*EMOM 7 Wall Balls 20/14
*Start with the Wall Balls
*You may break up the snatches and cleans in any format you like 🙂
*Time CAP: 16min.
Sweat:
(0-5min.)
3 Rounds:
10/7 Cal Assault Bike
10/7 Cal Row
(5-10min.)
5 Rounds:
6 Burpees
6 Air Squats
6 DB Push Press 50/35s
(10-15min.)
3 Rounds:
11/8 Cal Assault Bike
11/8 Cal Row
(15-20min.)
5 Rounds:
7 Burpees
7 Air Squats
7 DB Push Press 50/35s
(20-25min.)
3 Rounds:
12/9 Cal Assault Bike
12/9 Cal Row
(25-30min.)
5 Rounds:
8 Burpees
8 Air Squats
8 DB Push Press 50/35s
ADVANCED athletes:
Guys: Try 10/12/15 cals on the cardio sections and 8/9/10 on the workout sections.
Ladies: Try 7/9/12 cals on the cardio sections and 8/9/10 on the workout sections.
Your score is how many sections you finish! The highest score would be 6
Da Daily D:
Part 1.)
“Big DB Complex”
1 Set as fast as possible….
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press
Rest 60sec. Repeat For 4 Total Sets.
*You only have 1 DB for the snatches (10ea. arm) Then you power clean and push press using two DBs.
Part 2.)
5min. of Max Effort DB Weighted Dips
*You will inevitably need to break at some point and that’s fine! Just keep rest breaks short.
Part 3.)
3min. of Max Effort DB Russian Twists
*Same notes as above
https://www.youtube.com/watch?v=sKqCLk6qINs
DB Weighted Dips: (You can also use a chair at home)
https://www.youtube.com/watch?v=5H5nKVULKQs
Full Body Aesthetics: Day 19 Cycle 7
Shoulders:
Barbell Push Press
*7 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 60sec. Between Sets
*Use a 20X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo
Legs:
10min. to Build up to a 5 rep max Hip Thrust
Then;
Take 50% of that and complete 50 reps as fast as possible
*On the first part try and make big jumps and keep hitting sets of 5 until you no longer can. Ideally, you can do this entire piece in 10-12min.
Chest/Back Superset:
3 Sets:
1min. of Alternating DB Push-Ups
1min. of Pull-Ups
1min. Rest
*On the Push-Ups, I recommend doing 5-7 reps on each side before you switch (Video below)
https://www.youtube.com/watch?v=mx1B-pK8TBY
Tricep/Bicep Superset:
(Keep effort at 6 out of 10 today here)
10-12 Flat Bench Barbell Skull Crushers
Immediately into;
10-12 Internal Banded DB Curls on Each Arm
Rest 90sec. Repeat For 3 Total Sets
Calves:
15-20 Seated DB Calf Raises.
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=WSOtYQLefI8
Internal Banded Bicep Curl:
https://www.youtube.com/watch?v=3PxRL7kH1y8
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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.”