Strength & Conditioning:
10 Alt DB Snatches (50/35lb.)
20 Wall Balls (20/14lbs.)
10 Alt DB Snatches
30 Double Unders
20 Wall Balls (20/14lb.)
10 Alt DB Snatches
40 Barbell Push Press (105/75lbs)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches
50 Sit-Ups
40 Barbell Push Press (105/75lbs)
30 Double Unders
20 Wall Balls
10 Alt DB Snatches
*No rest between sections.
*Can you finish in 15min. or less!?
Sweat:
DB Bulgarian Split Squats (Goals: 8-10 Reps on each leg)
1min. AMRAP:
Weighted Hanging Knee Raises (Goals: 15+ reps)
1min. AMRAP:
Double Unders (Goals: 50-75)
1min. AMRAP:
Single DB Skull Crushers (Goals: 12+ reps)
1min. AMRAP:
Heavy Russian KB Swings (Goals: 20+ reps)
1min. AMRAP:
Rowing For Cals (Goals: 15-20 Cals)
*Rest 30sec. After Every 1min. AMRAP.
*Repeat Entire Cycle For 4 Total Rounds
Choose any weights that feel like you can get in the “goal” rep ranges.
Movement Demos:
Hanging Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
Single DB Skull Crushers:
https://www.youtube.com/watch?v=X5Zc1trq4sM
Bulgarian DB Split Squats:
https://www.youtube.com/watch?v=dfRhGZri–8
Daily D:
Choose 1 option below
Option 1: (Advanced) – Walking Lunges for 400 meters with 25/15lb DBs
immediately into;
400m with bodyweight
Option 2: (Novice) – Bodyweight Walking Lunges for 800 meters
Option 3: (Beginner) Bodyweight Walking Lunges for 400 meters
Full Body Aesthetics Day 54 Cycle 8:
RECOVERY WEEK
Shoulders:
Barbell Push Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest/Back/Tricep Superset:
16min. Running Clock…. (4 Rounds through)
Min. 1) 40sec. of Max Effort Feet Elevated Push-Ups
Min. 2) 8-10 Towel “T Bar” Rows
Min. 3) 10-12 Single DB Skull Crushers
Min. 4) Rest
Legs/Glutes:
10-12 Barbell Hip Thrusts.
Rest 2min. Repeat For 3 Total Sets.
*Ideally with the weight you started with 3 weeks ago or just slightly less if you haven’t gone up in weight much.
Biceps:
8-10 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk
Calves:
15-20 Seated DB Calf Raises.
Rest 90sec. Repeat For 4 Total Sets.
*Pause for 1sec. at the top of each rep.
*If you have access to a seated calf machine, use it!
https://www.youtube.com/watch?v=WSOtYQLefI8
Feet Elevated Push-Ups:
https://www.youtube.com/watch?v=9NmmjDHBDJY
Towel “T Bar” Rows:
https://www.youtube.com/watch?v=ERx1ROl72ZY
Single DB Skull Crushers:
https://www.youtube.com/watch?v=ERVu9ZNhrSA
———————————————-
*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.”
Booty Crew:
A.) EMOM 10 min:
8 Barbell Hip Thrusts with a 3 sec pause at the top
EMOM 10 min:
Same weight 10 Barbell Glute Bridges
B.) 20 min AMRAP:
50 Walking Lunges (25 each leg)
50 Banded Glute Kick Backs (25 each leg)
*Every Break do 10 HS Kick Ups
C.) 20 min AMRAP:
15-20 Double Banded Constant tension Back Squats
20-30 Constant Tension DB Donkey Kicks
*Every Break do 5 HS Kick Ups
6-8 Reps
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.
DB Russian Twists: (Left + Right = 1)
https://www.youtube.com/watch?v=N5j0NbJvH4o
*DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. 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 sets for 6 reps 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….