CrossFit:
Then rest up and go for your 20 rep max!
*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.
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1
Burpees
Wall Balls (20/14lb.)
American KB Swings (53/35lbs.)
Push-Ups
Booty Crew:
A.) 20min AMRAP:
50 hip thrusts
50e skaters
*Complete all 50 before moving on to the next exercise or leg
B.) 20 min AMRAP:
50 reverse lunges Rt leg
50 banded glute extensions Rt leg
then repeat on the left leg
C.) 20 min AMRAP:
50 curtsy lunges Rt Leg
50 side lying plate abductions Rt Leg
then repeat on the left leg
Sweat:
0-10min.
100 Double Unders
50 Alt. DB Snatch 50/35lb.
40 Pull-Ups
30 Push-Ups
10-25min.
3 Rounds:
500m Row
400m Run
25-35min.
30 Push-Ups
40 Pull-Ups
50 Alt. DB Snatch 50/35lb.
100 Double Unders
*All DB Snatches must touch the ground
DailyD:
Immediately into;
90sec. of Max Double Unders
Rest 2min. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=VKAVy-3bDEQ
150 Hang Alternating DB Snatches 45/30lb.
*5 Toes-To-Bar at the top of every minute
*Start with Toes-To-Bar
Complete 5 TTB, then do as many db snatches as possible until the 1 minute mark. Then you complete 5 more TTB and as many snatches as you can until minute 2. And the process repeats until you get all 150 or you get time capped
Full Body Aesthetics Day 50 Cycle 11:
DELOAD WEEK
**Next week starts the NEW CYCLE!
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:
10-12 Straight Arm Lat Pull-Downs.
Rest 90sec. Repeat For 3 Total Sets.
*SQUEEZE those lats at the bottom of every rep!
*If you have access to a cable machine, use it! The video is a band setup.
https://www.youtube.com/watch?v=dDhc6emLrck
Shoulders/Tricep Superset:
8-10 Barbell Front Raises
Immediately into;
8-10 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets.
Biceps:
8-10 Narrow Grip Barbell Bicep Curls
Rest 90sec. Repeat For 3 Total Sets.
– Width is so close that your pinky’s touch
https://www.youtube.com/watch?v=AFhKLCDQ8Ws
Calves:
3 Sets of Seated DB Calf Raises to failure.
– Complete each rep like this:
– Pause at the top for 3sec. Then make it take 3 more seconds to get back to the bottom. On the way up, you may go as fast as you like. However, EVERY rep, is 3sec. pause at the top (flexing) and a 3sec. descend back down. These are very tough! Use a weight that gets you between 10-12 reps.
*Rest 90sec. Between Sets.
*If you have access to a seated calf machine, use it instead!
https://www.youtube.com/watch?v=WSOtYQLefI8
Barbell Front Raises:
https://www.youtube.com/watch?v=hH3B7jmEChY
Weighted Bench Dips:
https://www.youtube.com/watch?v=JrHc1FBtVvM
———————————————–
*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….
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“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.
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!!
*If you need more deets on today’s piece, please read the description on September 13th