Strength & Conditioning:
Every 2min. x 10 Rounds:
35 Double Unders
2 Power Clean and Jerks
*Climbing in weight to the heaviest #’s you can hit.
50 Push Jerks 95/65
25 Toes-To-Bar
*EMOM complete 4 Burpees!
*Start with Burpees
*You must finish all 50 jerks before going to the TTB.
*LOCK OUT your reps and HOLD it for a split second before you bring the bar down.
Sweat:
3min. AMRAP: (Cardio Chest)
12/9 Cal Assault Bike
12 Toes-To-Bar
Max DB Floor Press 45/30s+
Rest 1min. x 5 Rounds
Rest until the 22min. mark….
3 Rounds: (Arms)
1min. of Single DB Bicep Curls
1min. of Single DB Skull Crushers
1min. of Rest
(31-36min.)
5min. AMRAP: (Abs)
5 Plate Sit-Ups
5 Plate Reverse Sit-Ups
Single DB Bicep Curls:
https://www.youtube.com/watch?v=Fi2FhYZnC5A
Single DB Tricep Skull Crusher:
https://www.youtube.com/watch?v=ERVu9ZNhrSA
Plate Sit-Ups + Reverse Sit-Up:
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey
Da Daily D:
As fast as possible with quality reps:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
20-18-16-14-12-10-8-6-4-2
Push-Ups
30-27-24-21-18-15-12-9-6-3
Sit-Ups
*So, you do 10 pull-ups, 20 push-ups, 30 Sit-Ups…. Then, 9 pull-ups, 18 push-ups, 27 Sit-Ups… And so on…
*How to keep track! The push-ups are double the number of pull-ups and the sit-ups are triple the number of pull-ups 🙂
Full Body Aesthetics: Day 16 Cycle 7
Chest:
Flat Barbell Bench Press
*7 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 60sec. Between Sets
*Use a 20X0 Tempo
*Ideally the same weight as last week. 1 more set. Little less rest. Little less tempo
Legs:
12-15 HEAVY DB RDL’s with a 30X0 Tempo. Rest 90sec. Between Sets. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=4M3CtvpM9xI
Back:
6-8 Heavy Supinated Barbell Rows. Rest 2min. Repeat For 3 Total Sets. *Going heavier with less volume to save you for tomorrow.
https://www.youtube.com/watch?v=D2YGzQ5G6J4
Shoulders/Bicep/Tricep Superset:
10-12 Standing DB Shoulder Press
10-12 Banded Tricep “Pull” downs
10-12 DB Hammer Curls (curl both at the same time)
Rest 90sec. Between Sets. Repeat For 3 Total Sets.
Calves:
10 Rounds:
20sec. of Bodyweight Standing Calf Raises
10sec. Hold at the top
*There is no rest at any point and this gets tough after about 2min. Hang in there and try not to rest. Also, try to shoot for the same number of reps each round on the raises (my best is 17 reps for each 20sec.)
Banded Tricep “Pull” Down:
https://www.youtube.com/watch?v=hbXUt-YYrPw
Standing DB Shoulder Press:
https://www.youtube.com/watch?v=mp1Aa5YyIJw
—————————————
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.”
ADV+ 135/95
* I want this to take between 10-15min. so choose the appropriate weight for yourself.