Strength & Conditioning:
Get as far as possible in 35min…
50 Power Snatches 135/95
250 Wall Balls 20/14
Front Squats 135/95
Wanna mix it up? Replace 42-30-18 Burpees with 10-10-10 Muscle Ups and do Overhead Squats and TTB on the last section.
Row 2,000 Meters
*Switch Every 200 or 250m
Try and finish…
100 Alt. DB Snatches 50/35lb
*You must finish all 100 snatches before going to the push-ups.
Assault Bike 2 Miles
10 Partner Ball Toss Sit-Ups
10 Partner Russian Twists (right)
10 Partner Russian Twists (left)
*Using a 10-20lb. Wall or Slam Ball
Da Daily D:
Complete 50 Sit-Ups as a “buy in.”
Then, IMMEDIATELY start chipping away at a 10min. Plank Hold on your elbows.
EVERY TIME you rest or break complete:
2 Rounds of:
4 Double DB Snatches
Time Cap: 30min.
Full Body Aesthetics: Day 27 Cycle 5
“Recovery DENSITY SATURDAY”
5min. of Barbell Hip Thrusts
5min. of Incline DB Bench Press
5min. of Strict Pull-Ups (Regular Grip and Shoulder Width)
5min. of Tilted Single Arm DB Press
*For this one you are NOT allowed to put the DB down for then entire 7min. Pick a weight that you can do 5-7 reps on each side repeatedly the entire time. Should have a better idea of this one after last week.
5min. of Bodyweight Dips
*You can use parallel bars or a bench today.
5min. of Supinated DB Curls
5min. of DB Russian Twists with a 35lb. DB for men and 25lb. For Women.
Do a few reps to warm up and use a weight that is similar to what you’ve been using. The volume is going to be significantly less no matter what you pick (light or heavy), but I’d still pick something I could be moving for the majority of the time. Don’t choose something that’s going to leave you resting for almost a minute because you won’t get many reps in.
NEW CYCLE STARTS MONDAY
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.”