Strength & Conditioning:
1.) 2 Rep Max Hang Power Snatch
2.) 1 Hang Squat Snatch + 1 Full Squat Snatch
*You can drop the bar in between reps, but keep it around 5sec.
*This is the RX+ option
100 Push Press 75/55lbs.
1000m Row or 1000m Run
Max Single Devil Presses in remaining time…
ADV is 70/50lb.
Single Arm Devil Press Demo:
In Teams of 2…
30 Rounds (15 Each)
“I go, you go style”
7 Cal Assault Bike
7 DB Thrusters (45/30s)
Time CAP: 35min.
Da Daily D:
Part 1.) “Decline Chest + Back”
60sec. of Max Effort Feet Elevated Push-Ups
60sec. of Chin-Ups (underhand grip)
Repeat For 3 Total Rounds
Part 2.) “Arms”
10-12 Vertical Single DB Curls
10-12 Single DB Overhead Tricep Extension
Rest 90sec. Repeat For 3 Total Sets.
Part 3.) “Core Work”
100 Double DB Swings
*Choose a weight here that takes you between 7-10min. to finish. You should have to break 3-4 times. If you can do it all in 1 set that’s too light!
Single DB Overhead Tricep Extension:
*Use a band like the video for extra resistance if you have it! This is a great way to get the most out of only having a few sets of DBs available.
Feet Elevated Push-Up:
Double DB Swings:
If you ever have any questions, be sure to get acquainted with private Facebook where many of us mingle daily 😉
Full Body Aesthetics Day 2 Cycle 8:
Barbell Incline Bench Press
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
12-15 Landmine Curtsy Lunges. Rest 90sec. Repeat For 3 Total Sets.
6-8 Barbell Rows (regular grip).
Rest 2min. Repeat For 3 Total Sets. Use straps if possible.
6-8 “L” Sit DB Shoulder Press. Rest 2min. Repeat For 3 Total Sets.
6-8 Alternating Curls on each arm.
Rest 2min. Repeat For 3 Total Sets.
6-8 Pause Single DB Extensions (held laterally). Rest 2min. Repeat For 3 Total Sets.
30sec. of Seated DB Calf Raises
30sec. of REST
*Use a weight that feels like failure on the last 1-2 reps each round.
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.”