Strength & Conditioning:
A.) Cardio MASH
0-8min…
3 Rounds:
200m Run or 250m Row
20 Burpees
8-16min…
3 Rounds:
20 Hang Power Snatches 75/55lbs.
40 Air Squats
16-24min…
3 Rounds:
200m Run or 250m Row
20 Burpees
24-32min…
3 Rounds:
25 Hang Power Cleans 95/65lbs.
25 Box Jumps 24/20″
32-37min:
Max Russian KB Swings 70/53lbs.
Sweat:
30 rounds:
6 Cal Row
6 DB Deadlifts 70/50s
6 Wall Balls 20/14
A long butts and guts and combo! Make sure both sides of those dumbbells touch the ground on every rep. No tilting them and shortening the movement!
GodSpeed!
Daily D:
2 Rounds For Time:
50 Pull-Ups
50 Alt. DB Lunges 45/30s
50 Double Unders
50 Sit-Ups
Full Body Aesthetics Day 4 Cycle 9:
Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template at the bottom of this page
*For anyone new to this movement, it is going to be humbling!
https://www.youtube.com/watch?v=qMGQYZL7DnU
Chest:
8-10 Flat DB Bench Press
Rest 2min. Repeat For 3 Total Sets.
Back:
2 Position Landmine Rows. 8-10 reps in EACH position on both sides. That’s 16-20 reps per side. Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI
Shoulders:
5min. of Single DB Upright Rows
– Pick a weight that you can consistently do for 5-7 reps per arm NONSTOP! You can not put it down for the entire 5min!
– Personally, I do this with 35lbs and it’s tough!
https://www.youtube.com/watch?v=0PpUdCGUDWU
Triceps:
10-12 Pause Single DB Skull Crushers
– Pause for 1 full second at the bottom on each rep
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=z5BHXMVq2uQ
Biceps:
3 sets of Single DB “21’s.”
– 7 reps in all 3 positions
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=p5eiS8aPM4w
Abs:
10-15 Heavy weighted DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=7HOeW1m684I
The first day of this cycle starts on 2/8
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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% to the bar. 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. Then we add another 5%. With the unilateral movements that I chose for this cycle, I believe this is going to be the best format for results.
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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.”
ADV is muscle ups instead of swings. Completely different stimulus, but thought it could be fun for some of you 🙂
You must finish each section to get RX. And if you finish each section within the time caps, then you put your max reps in at the end. For either swings or muscle ups. Just that is your score.