CrossFit:
1000m Row or 800m Run or 1.4 Mile Bike
Max Power Clean and Jerks (115/75lbs.)
1000m Row or 800m Run or 1.4 Mile Bike
Max Barbell Thrusters (115/75lbs.)
1000m Row or 800m Run or 1.4 Mile Bike
Max Push Jerks (115/75lbs.)
Min. 1) 1min. Plank on your hands
Min. 2) 12-15 Toes-To-Bar
Min. 3) DB Russian Twists (35/25lbs.)
Min. 4) Rest
Sweat:
35min. to finish this chipper…
40 Pull-Ups
40 American KB Swings (53/35lb.)
40 Calorie Row
40 Push-Ups
40 Double Unders
40 Air Squats
400m Run
40 Air Squats
40 Double Unders
40 Push-Ups
40 Calorie Row
40 American KB Swings (53/35lb.)
40 Pull-Ups
Scaled version is 2 Rounds at 20 reps if you’re worried you won’t even get close to finishing.
If for somehow you do finish and you want to keep going, then start back at the top and do 20s until the 35min. mark 🙂
Daily D:
15min. of Straight Hard Work:
5min. of:
30sec. of MAX DB Thrusters 45/30lb.+
30sec. of Rest
immediately into;
5min. of:
30sec. of MAX DB Squat Cleans 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of MAX Double DB Snatches
30sec. of Rest
Then;
EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round
So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats
So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats
…. What can you get to?!
Full Body Aesthetics Day 4 Cycle 11:
Double Progression Movements: (RPE: 10)
*See how this works below
Legs/Glutes:
6-8 Single Leg Deadlifts (per leg)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=67FjI6131TA
Shoulders:
6-8 Seated DB military Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=93WThWmwZ2Y
Accessory Movements: (RPE: 7-8)
Chest:
8-10 Incline Barbell Bench Press
Rest 90sec. Repeat For 3 Total Sets.
Back:
8-10 Single Arm Plank Rows (per arm)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=A9BMGtYbFgI
Triceps:
10-12 Banded Tricep “Push” Downs (Overhand Grip)
Rest 90sec. Repeat For 3 Total Sets.
*You may use a cable machine as well
https://www.youtube.com/watch?v=aTOiLN7ab40
Biceps:
10-12 Wide Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=k6qHNhFgqQU
Calves:
30 Rep Standing Barbell Calf Raises
– 10 Reps with toes facing forward
– 10 Reps with toes facing inward
– 10 Reps with toes facing outward
– Rest 90sec. Repeat For 3 Total Sets.
*Use the heaviest you can here
https://www.youtube.com/watch?v=UQ4lCg0VzgE
*DOUBLE PROGRESSION MODEL
The goal on these movements is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% NEXT WEEK. That new load should knock you down to 3 sets at 6-7 reps, but eventually, you will be strong enough to do it for 3 sets of 8 again (might take a week or 2). Then we add another 5% and repeat the process.
Example:
NOTE: 3 x 6 x 95 means 3 working sets, 6 reps performed per set, and 95 is the weight used for each set, for sake of the example.
Week 1 — 3 x 6 x 95lbs
Week 2 — 3 x 7 x 95lbs
Week 3 — 3 x 8 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 6 x 100lbs.
Week 6 — 3 x 7 x 100lbs.
Week 7 — 3 x 8 x 100lbs.
and so on….
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“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank and so on..
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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.”