Strength & Conditioning:
EMOM x 4min.
150m Sprint (to the driveway of the gas station)
EMOM x 4min.
8 Deadlifts 225/155
EMOM x 4min.
150m Sprint (to the driveway of the gas station)
EMOM x 4min.
8 Bench Press 135/75
Rest 4min.
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Deadlifts 315/200
EMOM x 4min.
60 Double Unders
EMOM x 4min.
5 Bench Press 185/100
Sweat:
35min. Running Clock…
800m Run
_
5 Rounds:
10 DB Lunges 45/30s
10 Pull-ups
10 Burpees
_
800m Run
_
5 Rounds:
10 DB Lunges 45/30s
10 Pull-ups
10 Burpees
_
800m Run
*Can you finish?
Da Daily D:
Part 1.)
8-10 DB Bulgarian Split Squats
Immediately into;
Max Effort Set of DB Hip Thrust
Rest 2min. Repeat For 3 Total Working Sets.
Part 2.)
For Time:
1-2-3-4-5-6-7-8-9-10
DB Thrusters
10-9-8-7-6-5-4-3-2-1
Burpees
*To clarify, you are doing 1 DB Thruster, then 10 burpees… Then 2 Thrusters, then 9 burpees… Then 3 Thrusters, then 8 burpees… Until you get to 10 Thrusters and 1 burpee.
https://www.youtube.com/watch?v=SGZK0YZmEpU
Bulgarian Split Squats:
https://www.youtube.com/watch?v=dfRhGZri–8
Full Body Aesthetics Day 24 Cycle 7:
Back:
Incline Seal DB Rows
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.
https://www.youtube.com/watch?v=L_Z8jqKqQ58
Legs:
8-10 Narrow Stance Deadlifts.
Rest 90sec. Repeat For 3 Total Sets.
*Shoot for 5-10% more 2 weeks ago
*Optional: Add a 2″ deficit
https://www.youtube.com/watch?v=HSsG3_rRotQ
Chest:
6-8 Incline Reverse Grip Bench Press.
Rest 90sec. Repeat For 3 Total Sets.
*Like the video, but incline
https://www.youtube.com/watch?v=KEg2rbkSl6U
Shoulders:
5 Minutes of Single Arm Arnold Presses! Complete 5 reps on the left arm, then 5 reps on the right arm NONSTOP until the time is up. Use a weight that you can keep moving the entire time. If you get in a sticky point, adding a little push from the knees is ok.
Triceps:
12-15 Double DB Skull Crushers.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7M1mO6AdFto
Biceps:
12-15 Banded Single Arm Preacher Curls. Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=CZNhc5S7FDA
Abs:
20sec. of Leg Raises Over a DB
10sec. Rest
Repeat For 8 Total Rounds (4min. Total)
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.”
I like these numbers for most people in the gym, but keep this in mind if you scale… ALL SECTIONS should be UNBROKEN. Section 2 needs to be heavier then section 1. Percentage of effort should be like 60 on part 1 and 80 on part 2.