Please use the glofox app to register for your classes from now on. If it is asking you to pay a $20 drop in fee for the class it’s either because your credit card didn’t make the transfer from mindbody or I haven’t updated your membership yet. I should be done with them all by Monday night so if that is you just show up to the class you want and I’ll make sure you get taken care of.
Strength & Conditioning:
Max Hang Power Snatch
Round 1 and 2: 50% effort (Shoot for 4-5 reps)
Round 3 and 4: 60% effort (Shoot for 3-4 reps)
Round 5 and 6: 70% effort (Shoot for 2-3 reps)
Round 7 and 8: 80% effort (Shoot for 1-2 reps)
Round 9 and 10: 90% effort (Shoot for 1-2 reps)
A FEW KEY POINTS:
1.) FORM is important today. If you can’t lift the heavier numbers with clean technique, then stay at 4-5 reps the whole time.
2.) Effort is how you feel TODAY, not your all time best
3.) The Pull-Ups should be easy, so if you have to start breaking just cut it to 7.
4.) Advanced athletes: Feel free to make these chest-to-bar OR 3-5 Muscle-Ups
Min. 1) Max American KB Swings 53/35
Min. 2) Max Burpee Box Jumps 24/20″
Min. 3) Rest
Every 4min. x 8 Rounds:
21 American KB Swings (53/35lb.)
18 Calorie Row
12 DB Push Press 45/30s
*If you start to drop pace and you can no longer hang on, drop to 18/15/12/9/6 or even 15/12/9/6/3 if you need to.
Da Daily D:
1min. of Flat DB Bench Press
1min. of Chin-Ups (underhand grip)
1min. of Double Unders
Rest 90sec. Repeat For 3 Total Sets.
*There is no rest between stations so get to a number that’s hard, but that you know you can get close to again on the next round.
5min. of Weighted DB Sit-Ups
*Rest as needed, but keep the breaks short!
*Also, please anchor your feet down on something to help you move faster and more efficiently.
Full Body Aesthetics Day 23 Cycle 7:
Flat Barbell Bench Press
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.
3 Sets 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.
**If you have access to a cable machine with a tricep rope, then use that for sure.
“Big Booty Superset” – 3 Sets of 21 reps on each leg. Rest 90sec. Between Sets. (watch video below)
“Bulletproof Shoulder Complex” – 3 sets of 10-12 reps. Rest 90sec. Between Sets. (watch video below)
12-15 Single DB Curls
12-15 Banded Tricep Kickbacks
Rest 60sec. Repeat For 3 Total Sets.
10-12 Standing Barbell Calf Raises.
Rest 60sec. Repeat For 4 Total Sets. *Try and go as HEAVY as possible today.
Single DB Curls:
Banded Tricep Kickbacks:
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.”