CrossFit:
400m Run
21 Pull-Ups
12 Alt. DB Snatch 70/50lbs.
https://m.youtube.com/watch?v=StFgXWeTUiU– Also, definitely try for the heavier DB today on the snatches… Anything lighter will likely feel too easy and ruin the stimulus of the workout.
Booty Crew:
A.) Hip Thrust Drop Set EMOM:
5 min 6-8 reps Super Heavy
5 min 8-12 Reps Heavy
5 min Max Reps Moderate weight
8 min 10-3pulse Glute Bridges (at your last weight)
B.) 40 Min to finish:
100 Deficit RDL
90 Reverse Sit ups
80 Banded Glute Kick Backs
70 Alternating DB Biceps Curl & Press
60e Side Lying Plate Abductions
50 DB Chest Flys + Skull Crushers
40e Mermaids
30 + 30 Pulses DB Donkey Kicks
20 Pull Ups
10 Heavy Sumo Deadlifts (barbell)
Sweat:
Min 1: 15/12 Cal Row
Min 2: 20 Wall Balls (20/14lb.)
Min 3: 15 SDHP’s (75/55lb.)
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest
SDHP (Sumo deadlift highpull):
https://www.youtube.com/watch?v=gh55vVlwlQg
Daily D:
20 DB Goblet Squats
15 Air Squats
10 Jumping Lunges (L+R= 2 reps)
Rest 60sec. Repeat For 4 Total Sets
*Shoot for the heaviest weight you can!
Goblet Squat:
https://www.youtube.com/watch?v=bLPpeBiBaPo
10min. AMRAP:
10 DB Single Leg RDL’s (5 each leg)
15 Push-Ups
https://www.youtube.com/watch?v=jnrpJgiACHg
Seated Knee Tucks
*Advenced Weighted
Seated Knee Tucks:
https://www.youtube.com/watch?v=09UyhjFuiy0
Full Body Aesthetics Day 47:
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set (RPE: 10)
*Warm-up sets not included
*Rest 2-3min. Between Sets
6-8 Heavy Barbell Hip Thrusts.
*Shoot for 5%+ more than last week
Rest 2-3min. Repeat For 3 Total Sets.
Chest/Back Superset:
8-10 Reverse Grip Flat Barbell Bench
Immediately into;
8-10 Supinated Grip Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.
Bicep:
8-10 Reverse Grip Barball Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk
Triceps:
10-12 Banded Single DB Overhead Extension.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=6q4il9hnYgE
Calves:
12-15 Single Leg Deficit Calf Raises on each leg.
– Rest 60sec. After the 2nd leg.
– Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1orsTuEvD88
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Reverse Grip Flat Bench:
https://www.youtube.com/watch?v=KEg2rbkSl6U
Supinated Barbell Row:
https://www.youtube.com/watch?v=D2YGzQ5G6J4
Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that’s needed)
superset with;
15-20 “Thumb up” Lateral DB Raises
Rest 2min. Repeat For 3 Total Sets.* Thumb up Lateral DB Raises:
https://www.youtube.com/watch?v=Apz4rljN0VM
—————————————————
*This Press cycle is 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….