CrossFit:
1min. of Alternating DB Snatches (50/35lb.)
1min. of Wall Balls (20/14lb.)
1min. of Rowing or Biking or 200m Run
1min. of Sit-Ups
1min. Rest
1.) Weighted Bench Dips:
– 5 Sets of 10-12 Reps
-Rest 60-90sec. between sets
https://www.youtube.com/watch?v=JrHc1FBtVvM
2.) Banded Tricep Push-Downs
– 3 Sets to failure ( Choose a resistance that gets you 12-15 Reps)
-Rest 60-90sec. between sets
https://www.youtube.com/watch?v=o2v3e2YUnVc
3.) Barbell Bicep Curls
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
4.) DB Hammer Curls
– 3 Sets of 10-12 Reps
-Rest 60-90sec. between sets
https://www.youtube.com/watch?v=jQ-ksIi6edY
Sweat:
EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 15 Front Squats 75/55lb. Bar
Min 3: 12 Burpees
Min 4: 15/12 Cal Bike
Min 5: 15 SDHP’s 75/55lb. Bar
Min 6: 60 Double Unders
Min 7: Rest
Daily D:
Rest Day
Full Body Aesthetics Day 53 Cycle 11:
DELOAD WEEK
**Next week starts the NEW CYCLE!
Double Progression Movements: (RPE: 6)
*See how this works below
Legs/Glutes:
6-8 Single Leg Deadlifts (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.)
Shoulders:
6-8 Seated DB military 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.
Chest/Back Superset:
8-10 Flat DB Bench Press
Immediately into;
8-10 Single Arm DB Bent Over Row (ea. arm)
Rest 90sec. Repeat For 3 Total Sets.
Tricep/Bicep Superset:
8-10 Barbell Skull Crushers
Immediately into;
8-10 Alternating DB Curls (ea. arm)
Rest 90sec. Repeat For 3 Total Sets.
Calves:
8-10 Barbell Standing Calf Raises
Rest 90sec. Repeat For 4 Total Sets.
Set 1: 75% Effort
Set 2: 85% Effort
Set 3: 95% Effort, then strip half the weight off and do a burnout set to failure.
Set 4: Same as set 3
https://www.youtube.com/watch?v=G4RJBMAoypw
Alternating DB Curls:
https://www.youtube.com/watch?v=Wqk9SxtHm2U
Barbell Skull Crushers:
https://www.youtube.com/watch?v=nthD2PVZNX0
Single Arm DB Bent Over Row:
https://www.youtube.com/watch?v=LIGW2GNSm7g
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*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..
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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.”
2 Front Squat (80-90% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
*Try not to transition more than 20-30sec. between movements
*Shooting for 5-10% more weight on the front squats than last week for just 2 reps per set instead of 3
*Shooting for 5-10% more on the hip thrusts than last week