Workout of the Day Monday May 10th 2021

Change is Here my friends! Click the image to read the latest post!

Strength & Conditioning:

A.) Back Rack Lunge (Double Progression Week 2)

4-6 Reps on EACH leg
superset with;
10-12 Heavy DB Russian Twists
Rest 2min. Repeat For 3 Total Sets.

*DOUBLE PROGRESSION. See details below.

The goal is to get ALL 3 sets (with the heaviest weight possible) for 6 reps on each leg. Once you can do that, you add 5% to the bar NEXT WEEK. That new load should knock you down to 3 sets at 4-5 reps, but eventually, you will be strong enough to do it for 3 sets of 6 again (might take a week or 2). Then we add another 5% and repeat the process.

Example:
NOTE: 3 x 4 x 95 means 3 sets for 4 reps and 95 is the weight used for each set. (for sake of the example)
Week 1 — 3 x 4 x 95lbs
Week 2 — 3 x 5 x 95lbs
Week 3 — 3 x 6 x 95lbs.
Week 4 — DELOAD
Week 5 — 3 x 4 x 100lbs.
Week 6 — 3 x 5 x 100lbs.
Week 7 — 3 x 6 x 100lbs.
and so on….

B.) 2min. AMRAP:/1 min Rest for 5 Rounds
12/9 Cal Bike or Row or 150m Run (bus stop)
8 Deadlifts 185/135
Max Lateral Burpees Over The Bar
Rest 1min.

ADV 225/155

Try to be at like 90% effort on each 2min. bout. Then on the last one, lay it all out there! Interested to see what the highest score is on this 🙂

Booty Crew:

A.) 4 Rounds

2 min Hip Thrusts

2 min Alternating Reverse Lunges

1 min Rest

B.) 4 Rounds

1 min each leg DB Donkey Kicks

1 min each leg side lying plate abductions

C.) 4 Rounds :45 on/:15 off

Banded Skaters

Biceps Curl & OH Press

Squat Jacks

:30 sec each side Side to Side step overs

Rest

Sweat:

Every 5min. x 25min.
12/9 Cal Bike
12/9 Cal Row
12 Burpees
12 DB Thrusters 45/30s

Rest 5min.

6min. Clock…
1min Plank “Buy In”
immediately into;
30 Russian Twists
30 Reverse Sit-Ups
30 Regular Sit-Ups
Max TTB in remaining time.

I think this advanced version is actually possible for a lot of you:

Advanced Version:
15/12 Cal Bike
15/12 Cal Row
15 Burpees
15 DB Thrusters 45/30s

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 9:

– WEEK 4 (this week) is a DELOAD week.
– I’m sure many of you can just feel that your body needs this right now. There’s only so many weeks you can go with increasing #’s before you need a break. I know many of you will want to ignore this week, but PLEASE don’t. You will feel stronger than ever when we come back next Monday. Trust me!

Legs:
6-8 Bulgarian Split Squats on EACH 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.)
https://www.youtube.com/watch?v=tSynlDZo5Fw

Chest:
15-20 Landmine Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=pJle2ZV4sFo

Back:
10-12 Towel T-Bar Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY

Shoulders:
6min. to finish…
100 “Thumb up” DB Lateral Raises.
*You don’t need much weight on these 5-10lb. for ladies and 10-15lbs. for men. You should get about 20-25 in one shot. Then shake the arms out and chip away with sets of 10. If you can 50 right out the gate, it’s too light!
https://www.youtube.com/watch?v=Apz4rljN0VM

Triceps:
10-12 Banded Overhead Extensions.
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine on this, use it! This is just the minimal equipment version.
https://www.youtube.com/watch?v=bz2KI9voi7Y

Biceps:
10-12 Banded Straight Bar Curls.
Rest 90sec. Repeat For 3 Total Sets.
*Again, if you have access to a cable machine on this, use it!
https://www.youtube.com/watch?v=CKsfPNOgam4

Abs:
8 Rounds: (4min. Total)
20sec. of DB Russian Twists
10sec. Rest
https://www.youtube.com/watch?v=N5j0NbJvH4o

————————————————-

*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….