CrossFit:
3 Supersets Of:
8-10 Reverse Grip Bench Press
8-10 Barbell Bent Over Rows
8-10 Weighted Hanging Knee Raises
Rest 2min. Between Sets
3 Sets of Weighted Dips to failure.
Rest 60-90sec. Between Sets.
100 Double Unders
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
100 Double Unders
5 Rounds:
15 American KB Swings 53/35lb.
15 Push-Ups
Booty Crew:
A.) EMOM 10 min
8-10 Barbell Hip Thrusts (3 sec pause at the top of each or 3 pulses your choice)
B.) EMOM 10 min:
15 Barbell Glute Bridges +10-15 Pulses at the end of each set
C.) 30 min AMRAP
20 DB Donkey Kicks
20 Banded Glute Kick Backs
20 Single leg KB RDLs
*5-10 Handstand Kick Ups after each exercise
Sweat:
(0-6min.)
400m Run
30 Front Squats (75/55lbs.)
20 Pull-Ups
10 Burpees
(6-12min.)
400m Run
30 Front Rack Lunges (75/55lbs.)
20 Push-Ups
10 Burpees
(12-18min.)
400m Run
30 Plate Sit-Ups (25/15lb.)
20 Reverse Plate Sit-Up
10 Russian Twist with the plate
(18-24min.)
400m Run
30 Front Rack Lunges (75/55lbs.)
20 Push-Ups
10 Burpees
(24-30min.)
400m Run
30 Front Squats (75/55lbs.)
20 Pull-Ups
10 Burpees
(30-36min.)
400m Run
30 Plate Sit-Ups (25/15lb.)
20 Reverse Plate Sit-Up
10 Russian Twist with the plate
**Left + Right = 2 reps on lunges
You can use 35/25lbs. on the ab sections if you’re able to move through the reps fast enough.
Then Plate Sit-Ups and Reverse Sit-Up looks like:
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey
Daily D:
Part 1.)
“Big DB Complex”
1 Set as fast as possible….
20 Alternating DB Snatches 45/30s
10 DB Power Cleans
10 DB Push Press
Rest 60sec. Repeat For 4 Total Sets.
*You only have 1 DB for the snatches (10ea. arm) Then you power clean and push press using two DBs.
Part 2.)
5min. of Max Effort DB Weighted Dips
*You will inevitably need to break at some point and that’s fine! Just keep rest breaks short.
Part 3.)
3min. of Max Effort DB Russian Twists
*Same notes as above
https://www.youtube.com/watch?v=sKqCLk6qINs
DB Weighted Dips: (You can also use a chair at home)
https://www.youtube.com/watch?v=5H5nKVULKQs
Full Body Aesthetics Day 33 Cycle 9:
Shoulders:
6-8 Barbell Strict Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model for this movement below
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets before the deload week.
Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model for this movement below
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets before the deload week.
Chest:
10-12 Partial DB Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=1s060xEkQX8
Back:
3 Point Landmine Row. 10-12 reps on each arm.
Rest 90sec. After the second arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=_dQSzlb67CE
Biceps:
8-10 Straight Bar Barbell Curls. (regular grip)
Rest 90sec. Repeat For 3 Total Sets.
Tricep:
3 Sets of Weighted Bench Dips to failure.
Rest 2min. Between Sets.
*Use a weight that gets you between 15-20 reps
https://www.youtube.com/watch?v=JrHc1FBtVvM
Calves:
12-15 Deficit Single DB Calf Raises
Immediately into;
Max unbroken reps with bodyweight
– Switch Sides and Repeat.
– Rest 60sec. after the 2nd leg.
– Repeat For a Total of 3 sets on each leg
https://www.youtube.com/watch?v=1orsTuEvD88
*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% 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 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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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.”
Reverse Grip Bench:
https://www.youtube.com/watch?v=iKC6YWS4-_g
Barbell Bent Over Rows:
https://www.youtube.com/watch?v=yElnUE0j390
Weighted Hanging Knee Raises:
https://www.youtube.com/watch?v=d_vwMeIfjAM
Weighted Dips:
https://www.youtube.com/watch?v=JrHc1FBtVvM