Change is Here my friends! Click the image to read the latest post!
CrossFit:
50 Power Cleans 115/75lbs.
Immediately into;
50 Back Squats 115/75lbs.
The catch…
At the top of EVERY minute, complete 4 burpees. Start with burpees.
For the back squats, you have to clean it off the floor and put it on you back.
ADV is 135/95lbs.
Booty Crew:
A.) 4 Rounds:
2 min Hip Thrusts
2 min Alternating Weighted Pistols
1 min Rest
B.) 4 Rounds:
1 min each leg DB Donkey Kick
1 min each leg Banded Glute Kick Backs
1 min Rest
C.) 4 Rounds :45/:15
Jump Rope
Squat Curl
Squat Jacks
Bent Over Row
Rest
Sweat:
“Everything but the kitchen sink kinda day”
For time:
Three rounds of:
50 Russian KB Swings 53/35
25 Box Jumps 24/20
then,
Three rounds of:
21 Wall balls 20/14
21 Pull-Ups
then,
400m Single Arm Farmer Carry with (1) 70/53lb KB
1 Mile Bike (Ladies .7 miles)
400m Single Arm Farmer Carry with (1) 70/53lb KB
Time CAP: 35min.
Daily D:
8-10 Standing Arnold Press (right arm)
8-10 Standing Arnold Press (left arm)
75 Double Unders
Rest 90sec. Between Sets
*Try to get the Double Unders Unbroken!
Standing Arnold Press Demo:
https://www.youtube.com/watch?v=fj-AG94-YRQ
Every 60sec. For 2 Rounds:
4 Double DB Snatches
4 Burpees
4 Air Squats
Immediately into;
Every 60sec. For 2 Rounds:
5 Double DB Snatches
5 Burpees
5 Air Squats
Immediately into;
Every 60sec. For 2 Rounds:
6 Double DB Snatches
6 Burpees
6 Air Squats
*Keep Adding 1 Rep Every 2 Rounds Until You Eventually Fail
https://www.youtube.com/watch?v=e_YxppBYXew
*I Suggest 35lbs for men and 20lbs for ladies here so that it is light enough to get through a bunch of rounds. However, if you’re strong, you can bump this up to even 50s for men and 30s for women. Just depends on your strength level. Ideally everyone will make it 10-12min.
Full Body Aesthetics Day 29th Cycle 9:
*We are back on track now with making strength gains in the “Double Progression” lifts for each day. Hopefully your lifts should be moving in the direction of the week 5 example below.
*The first day of this cycle starts on 2/8
Legs:
6-8 Bulgarian Split Squats on EACH leg
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.
https://www.youtube.com/watch?v=tSynlDZo5Fw
Chest:
12-15 Banded Incline Fly’s.
Rest 90sec. Repeat For 3 Total Sets.
*These may also be done with dumbbells lying on a bench if you prefer. Personally I love the banded option here.
https://www.youtube.com/watch?v=NqUnIB–kAw
Back:
8-10 Supinated Grip Barbell Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=D2YGzQ5G6J4
Shoulders:
10-12 Landmine Bent Over Lateral Raise.
Rest 90sec. After the second arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=f35NduDZUtE
Triceps:
12-15 Banded Tricep “PULL” downs (underhand grip). Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it!
https://www.youtube.com/watch?v=bq-B1r63N5A
Biceps:
10-12 Alternating DB Curls on each arm.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Wqk9SxtHm2U
Abs:
10-12 Landmine Uppercuts on each side
Rest 1-2min. Repeat For 3 Total Sets.
*These are hard, but a great workout if you do them correctly. Really SQUEEZE that core as you begin to twist at the top. Add weight as needed for resistance.
https://www.youtube.com/watch?v=_cdxjBjAeNU
*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….
————————————————-
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.”
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….