CrossFit:
5 Hang Power Cleans (95/65)
5 Toes-To-Bar
ADV Women: 75
1.) 3 sets of “21 rep” Landmine Sit-Ups
– Rest 60sec. Between Sets
– Use heaviest weight possible with good form.
https://www.youtube.com/watch?v=J99PE_At6hQ
2.) 3 sets of 20-25 Banded Wood Chops per side
– Rest 60sec. Between Sets
https://www.youtube.com/watch?v=DOGrFtf93kk
Booty Crew:
2 Rounds:
Get as many sets and reps in as possible:
5 min: Deficit Hip Thrusts
2 min: Banded Pull Aparts
5 min: Reverse Lunges
2 min: Abs of your Choice
5 min: Side Lying Plate Abduction
2 min: Push Ups
5 min: DB Donkey Kicks
2 min: More Abs of your choice
5 min: Curtsy Lunges
2 min: DB Biceps Curl + Arnold Press
Sweat:
Every 2 min x 4 Rounds:
12/9 Cal Bike + 12 DB Box Step Ups (24/20″)
Every 2 min x 4 Rounds:
12/9 Cal Row + 12 DB Lunges
Every 2 min x 4 Rounds:
200m Run + 15 Pull-Ups
Every 2 min x 4 Rounds:
60 Double Unders + 10 Bench Press
No Rest Between Sections. 32min. Straight.
35lbs. for men
20lbs. for women
Bench Press Weight:
– 135lb. Barbell Bench or 50lb. DB Bench for men
– 85lb. Barbell Bench or 30lb. DB Bench for women
*Ideally, this takes about 60-90sec. per round. If it’s too easy, consider adding a few reps to the movements OR a few calories to the cardio. Too hard? Scale the numbers down slightly
Daily D:
“Classic Fun PUMP kinda day”
20min. EMOM:
Min. 1.) Max Reps of DB Floor Press
Min. 2.) Max Reps of Strict Pull-Ups
Min. 3.) Max Reps of Weighted DB Sit-Ups
Min. 4.) Rest
DB Floor Press:
https://www.youtube.com/watch?v=eHhq6_yQ7JA
Weighted Sit-Ups:
https://www.youtube.com/watch?v=7HOeW1m684I
Full Body Aesthetics Day 15 Cycle 12
Set 2) 3 reps @ 85% of 1RM
Set 3) Shoot For a new 1RM!!
*Rest 2-3min. Between Sets
15-20 Incline Single DB Cleavage Cutters.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=NrZG33agMB4
Back:
10-12 DB Seal Rows
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=MxcKDlzkOwI
Shoulders:
12-15 Lateral DB Raises
Immediately into;
12-15 More Reps at 30-50% lighter weight (AKA “Burnout Set”)
Rest 90sec. Repeat For 3 Total Sets.
*For me, I am usually using 30-35s on my initial set and then dropping to 20 or 25s on the burnout.
Triceps:
15-20 Banded Single DB Tricep Extensions.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=6q4il9hnYgE
Biceps:
Single DB “21s”
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=bSjXlr8bwlY
Abs:
Accumulate a 4min. Hollow Hold
*Every time you break, stop the clock and keep chipping away. This is REALLY tough, but you will like subtle change up 🙂
https://www.youtube.com/watch?v=g5t5LXOH4EI
It will also include some more advanced strength training work! Each day will have it’s own specific focus point and you need to log it to keep track! Today is the squat portion and you will see the specific weights needed for these lifts. Be sure to have an accurate guesstimate of your 1 rep max.
RPE – Means “rate of perceived exertion.” An RPE of 7 means that, if you had to, you could lift 3 more reps. An RPE of 8 means that your max would be 2 more. And an RPE of 10 is max effort. Our progressive overload pieces will always be 10 and our accessory lifts will always be 7-8. Then on deload weeks, these numbers will slightly change.
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.”
Then rest up and go for your 20 rep max!
The FINAL week of the 20 rep back squat program ya’ll! Here’s some important things for today:
1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in 🙂
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL DAY!!
*If you need more deets on today’s piece, please read the description on September 13th
*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.