CrossFit:
3min. to get as far as possible:
5-10-15-20
Front Squats (95/65lbs.)
10-20-30-40
Hang Alt. DB Snatches (45/30lb.)
20-40-60-80
Double Unders
Rest 1min.
5min. to get as far as possible:
(Same Workout)
Rest 2min.
7min. to try and finish:
(Same Workout)
Booty Crew:
A.) 4x
2 min Max Reps Deficit Banded Hip Thrusts (Give me at least 1 abduction pulse at the top of each rep)
2 min Alternating weighted Pistols
1 min rest
B.) 4xÂ
1 min each leg Banded Glute Kick Backs (go up to a heavier band today! You’ve all been at the same band FOREVER! Time to go up!)
2 mins Banded Fire Hydrants (alternate every 5-10 reps)
1 min rest
C.) 4x :45/:15
DB Snatches
Pull Ups
KB Swings
:30 sec each leg RDL Hops
1 min Rest
Sweat:
Every 8 min x 4 Rounds:
600m Row
50 Double Unders
40 Alt. DB Snatches (45/35lb.)
30 Box Step-Ups (24/20″)
20 Toes-To-Bar
Daily D:
Section 1.)
1min. Plank on your hands
Immediately into;
10-15 DB Power Cleans 50/35s
Rest 90sec. Repeat For 3 Total Rounds
Section 2.)
8-10 DB Bench Press
Immediately into;
8-10 Bent-over DB Rows (ea. arm)
Rest 90sec. Repeat For 3 Total Rounds
Section 3.)
For Time: (Time CAP: 10min.)
75 Toes-To-Bar
*5 Burpees at the top of every minute
*Start with 5 burpees
Section 1 is a lot harder than you think. That mix of core and DB Power Clean is pretty spicy 🙂 You may also try a little heavier DB here if you have access. I have a lot guys using 70s here for a reference point.
Section 2 – No bench is required, but if you have one and you can do “seal rows” that’s even better.
Full Body Aesthetics Day 22 Cycle 11:
DELOAD WEEK
Double Progression Movements: (RPE: 6)
*See how this works below
Legs/Glutes:
6-8 Back Rack Lunges (per leg)
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
Chest:
6-8 Incline DB Bench Press
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
Accessory Movements: (RPE: 7-8)
*Even on a DELOAD, the effort on these lifts are the same. Only above is much less.
Back:
8-10 DB Incline Seal Row
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=iDf_T_TGTD8
Shoulders/Traps:
10-12 Bent Over DB Shrugs
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=vViaS4ig9ro
Triceps:
10-12 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets.
*Go as heavy as possible today here
https://www.youtube.com/watch?v=JrHc1FBtVvM
Biceps:
3 Sets of Single DB “21’s.”
Rest 90sec. Between Sets.
https://www.youtube.com/watch?v=bSjXlr8bwlY
Calves:
3 Sets of Seated DB Calf Raises to failure.
Rest 90sec. Between Sets.
*Use a weight that gets you between 12-15 reps each set.
*If you have access to a seated calf machine, use it instead!
https://www.youtube.com/watch?v=WSOtYQLefI8
———————————————–
*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….
————————————————-
“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..
————————————————-
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.”
5 reps on each leg (climbing in weight each set)
Immediately into;
10-15 Weighted Hanging Knee Raises
https://www.youtube.com/watch?v=d_vwMeIfjAM
Rest 90sec. Repeat For 4 Total Sets.