Remember don’t park in the broken yolk lot on Saturday! You may be towed! Use street parking or the lot across the street!
Strength & Conditioning:
Let’s give this a 45 min cap just for fun 😉
With a Partner Complete:
100 ( 50 each) Barbell Lunges (95/65) / Non lunging partner needs to hold 2 KBs in the front rack position (53/35)
100 ( 50 each) Power Cleans (95/65) / Non Cleaning partner needs to hold 2 KBs in a farmer carry (53/35)
100 (50 each) Calorie Row / Non Rowing Partner needs to hold 2 KBs in the Front Rack Position (53/35)
100 ( 50 each) Lateral Burpees over Bar / Non Burpee-ing partner needs to hold 1 KB Locked out Overhead (53/35)
20 (10 each) 100m Sprint / Non Running Partner needs to hold 2 KBs in Front Rack Position (53/35)
*You can break it up however you want.
*Each person needs to do the designated reps.
*Reps cannot start until the other partner has the KBs in position
*Talk to each other, these holds are not easy so communicate your breaks and how you are doing.
*Go Hard on the Runs, burpees and Calorie part treat it like a sprint. Don’t switch right away, get some air and don’t go until you are ready to put out!
*Have fun! This is the last week I’ll be programming Saturday’s so you will be back to usual next week but it’s been fun the last 3 weeks showing you my idea of a good time 😉 -Love Jenny
Sweat:
8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats
1 Round:
500m Row
30 Burpee Deadlifts 50/35s
8 Rounds:
5 Toes-To-Bar
10 Push-Ups
15 Air Squats
1 Round:
30/20 Cal Assault Bike
30 Burpee Deadlifts 50/35s
All for time! No Rest!
Daily D:
For Time AND Quality:
10-9-8-7-6-5-4-3-2-1
DB Bench Press (right arm only)
DB Bench Press (left arm only)
DB Bent Over Row (right arm only)
DB Bent Over Row (left arm only)
*30 Double Unders after each set
To be clear, the workout goes like this…
10 DB Bench Press (right arm only)
10 DB Bench Press (left arm only)
10 DB Bent Over Row (right arm only)
10 DB Bent Over Row (left arm only)
30 Double Unders after each set
then;
9 DB Bench Press (right arm only)
9 DB Bench Press (left arm only)
9 DB Bent Over Row (right arm only)
9 DB Bent Over Row (left arm only)
30 Double Unders after each set
All the way until you finish 1 of each and 30 dubs.
Full Body Aesthetics: Day 34 Cycle 8
DENSITY SATURDAY!
Legs:
7min. of Back Rack Lunges
(Switching sides every 6-8 reps)
Chest:
7min. of Incline DB Bench Press
Back:
7min. of Single Arm DB Rows
(Switching sides every 6-8 reps)
Shoulders:
7min. of Leaning Lateral DB Raises
(Switching sides every 6-8 reps)
https://www.youtube.com/watch?v=oEyXGf2e35Q&pbjreload=101
Tricep/Bicep Superset:
7min. of:
6-8 Tricep “Pull” downs
Immediately into;
6-8 Supinated DB Curls
Abs:
7min. of 5 Plate Sit-Ups + 5 Reverse Plate Sit-Ups
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey
Banded Tricep Pull-Downs:
https://www.youtube.com/watch?v=hbXUt-YYrPw
Supinated DB Curls:
https://www.youtube.com/watch?v=LRylj1o3bdI
—————————————————-
DENSITY Saturdays are all about creating VOLUME. So, Be sure to write down what weights you used and how many reps you got on each section.
Adding up your total weight lifted throughout the session is what is going to matter most. We will do the same movements next week and your goal will be to either get a few more reps or do more weight with less reps total, but still have more volume overall.
For example.) 100 Lunges with 100lb. = 10,000lbs. Your next week can be 115lbs for 90 reps total (10,350lbs.) OR 100lbs. for more than 100 reps.
No matter what, your goal is to lift MORE TOTAL weight than you lifted on the previous week.
For the weight, pick something that you can do 6-8 reps with continuously the entire time with short rest breaks (10-20sec.)
REST 3-4min. AFTER EACH STATION
—————————————————-
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” or reps in the case of Density Saturday’s
*If you know this is going to be really hard for you, then scale it to 3/6/9 on the reps.
*500m Row can be switched out for a 400m Run or 500m Ski 🙂