Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Tues Jan 19th 2021

Strength & Conditioning:

A.) Push Press/Row (Superset)

6-8 Barbell Push Press
8-10 Barbell Bent Over Rows (Supinated)
Rest 2min. Repeat For 4 Total Sets

*Climbing in weight each set. Start at 70% effort for working sets.
*Supinated Barbell Row Demo:
https://www.youtube.com/watch?v=D2YGzQ5G6J4

B.) 2min./1 min off x 5 Rounds
12 30 ft Shuttle Runs or 10 Cal Row
8 Alt. DB Snatches 70/50
Max Toes-To-Bar in remaining time

*Score is TTB only
*I really want you to move quick! You should have about a minute on the TTB, so if you don’t, scale a few things back.
*ADV is 10 Alt. DB Snatches

C.) 3-4 Sets of Max Effort Banded Pull-Aparts
*Rest 90sec. Between Sets

Banded Pull-Apart Demo:
https://www.youtube.com/watch?v=LMZiR-z8VYE

Sweat:

10min to try and finish…
100 Calorie Row
*20 Double Unders at the top of every minute
*Start with the 20 Double Unders
*Can you finish this one!?

10min. to get as far as possible…
10-20-30-40-50
Russian Kettlebell Swings (70/53lb)
Sit-Ups (feet anchored around KB)

10min. to finish…
100 DB Bench Press 50/25s
*Every-time you break, complete 5 strict pull-ups or 10 kipping.

*3 min rest between sections

Very fun and challenging sections today. The last section really comes down to the individual on the Bench weight. If you’d just like to challenge yourself, then you can go heavier and don’t worry about finishing. I tested this with 70s and did not finish in the time cap, but still loved it. For some of you, even just push-ups may be challenging in that amount of time and that’s fine too!

Da Daily D:

For Time:
400m Farmer Carry with (2) 45/30lb. DBs
Immediately into;
7 rounds of:
10 Toes-To-Bar
10 Sit-Ups (Feet Anchored in DBs)
10 Push-Ups
Immediately into;
400m Farmer Carry with (2) 45/30lb. DBs

Wanna supersize it? Do 800m Buy in and cash-out Farmer Carries 🙂

Full Body Aesthetics: Day 9 Cycle 7

Chest:
Flat Barbell Bench Press
*6 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 90sec. Between Sets
*Use a 30X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo

Legs:
12-15 Deficit Landmine Lunges on each leg. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=V1IByU884ts

Back:
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.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link
**If you have access to a cable machine with a tricep rope, then use that for sure.

Shoulders:
10-12 Barbell Upright Row
Immediately into;
20-30 Banded Pull-Aparts
Rest 90sec. Repeat For 3 Total Sets.

Triceps:
3 Sets of Banded “Push” Downs to FAILURE. Rest 60sec. Between Sets.
*Shooting for 15-20 rep range
https://www.youtube.com/watch?v=aTOiLN7ab40

Biceps:
10-12 Reverse Grip Barbell Curls.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk

Calves:
Last week you did 3 sets of 1 minute for max reps. However many you got TOTAL last week is how many I want you to try and do FOR TIME and QUALITY today. For example: If you did 15 per minute, then you owe me 45 reps with the same weight for time. NO bouncing shit reps. Good quality ones that burn from trying not to break. GET SOME!
https://www.youtube.com/watch?v=WSOtYQLefI8

Barbell Upright Row:
https://www.youtube.com/watch?v=BwAOb74WCVg

Banded Pull-Apart:
https://www.youtube.com/watch?v=LMZiR-z8VYE

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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.”