Strength & Conditioning:
6 30 ft Shuttle Runs
3 Hang Power Cleans 135/95
6 Wall Balls 30/20lb.
3 Jerks 135/95
Sweat:
Get as far as you can in 35min…
14-13-12-11-10-9-8-7-6-5-4-3-2-1
Cal Assault Bike
DB Deadlifts 70/50s
Box Jumps 24/20″
Cal Row
Wall Balls (20/14)
Sit-Ups
– Ladies start at 13
Da Daily D:
30 Rounds:
1 Devil Press 50/35s
3 Handstand Push-Ups
5 Air Squats
Really just wanted to throw down something fun for today that hit a little bit of everything and kept you moving. This was a BLAST when I tested it! Have fun and log your time!
If you can not do HSPUs today, a pike HSPU is just fine off a box or even off the floor. Like this:
https://www.youtube.com/watch?v=XckEEwa1BPI
Devil Press:
https://www.youtube.com/watch?v=_-iCGodEZNo
Full Body Aesthetics: Day 22 Cycle 7
Legs:
Back Squats
Complete 80 Reps as fast as possible at 60% of 1RM. NO TEMPO today. Just get it done!
*Ideally the same weight you’ve been using.
Chest:
12-15 Banded Incline Fly’s.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=8f7KXcOfzsI
Back:
8-10 Banded Barbell Rows (regular grip)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=5ZUsrEp_UuY
Shoulder/Tricep Superset:
10-12 Barbell Upright Rows
Immediately into;
12-15 Banded Tricep “Push” Downs
Rest 90sec. Repeat For 3 Total Sets.
Biceps:
10-12 Reverse Grip Barbell Curls with a 1sec. Pause at the top of each rep.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk
Abs:
2min. running clock
1min. Plank
Immediately into;
Max Weighted Hanging knee raises
Rest 60sec. Repeat For 3 Total Sets.
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
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Banded Tricep “Push” Down. By all means, if you have a cable machine, use it!
https://www.youtube.com/watch?v=aTOiLN7ab40
Barbell Upright Row:
https://www.youtube.com/watch?v=BwAOb74WCVg
—————————————
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.”
LAST WEEK! You guys should know the deal. (read my description Jan. 4th if need more info)
Work up to a heavy double or single, then try and add 5-10lbs onto whatever you did last week. Go for broke today and record your score in Wodify. You’re gunna want to know the numbers for next time. All though that’s a long ways down the road 😉
PROUD of everyone’s weights thus far! Ya’ll have been killing it!