CrossFit:
10 Hang Power Cleans 115/75
10 Front Rack Lunges 115/75
10 Lateral Burpees Over The Bar
10 Pull-Ups
ADV is adding 1 rep each round to everything. So round 2 is 11 reps… Round 3 is 12 reps… And so on…
You must do the minimum work of 10 to RX this workout every round. Your score is the highest round you finish. Finish RX? Your score is 10. Finish 13 and then you went back to 10 and finished with 10s? Your score is 13. Also, to RX, you must never do less than 10 reps on any round
Sweat:
For time:
4 rounds
200m Row
12 Burpees
Immediately into…
3 rounds
5 Man makers 35/20s+
400m Run
Immediately into…
2 rounds
200m Row
12 Burpees
Immediately into…
1 round
5 Man makers 35/20s+
400m Run
*36min. cap
*NOTICE the rounds DROP each piece
1 Manmaker is:
Push-Up
Renegade row (right arm)
Push-Up
Renegade row (left arm)
Burpee out into a thruster
Video here:
https://www.youtube.com/watch?v=gczI5sINn9U
Daily D:
Rest Day
Full Body Aesthetics Day 11 Cycle 11:
Double Progression Movements: (RPE: 10)
*See how this works below
Legs/Glutes:
6-8 Single Leg Deadlifts (per leg)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=67FjI6131TA
Shoulders:
6-8 Seated DB military Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=93WThWmwZ2Y
Accessory Movements: (RPE: 7-8)
Chest:
10-12 Banded Incline Fly’s
Rest 90sec. Repeat For 3 Total Sets.
*You may also use DB’s here if you like instead.
https://www.youtube.com/watch?v=NqUnIB–kAw
Back:
10-12 Straight Arm Lat Pull-Downs.
Rest 90sec. Repeat For 3 Total Sets.
*On your last set, we are going to do a drop set. So, after your set of 10-12, drop the weight or resistance about 20% and complete as many as possible… Then drop it another 20% and go to failure.
*If you have access to a cable machine, use it! The video is a band setup.
https://www.youtube.com/watch?v=dDhc6emLrck
Triceps:
8-10 Double DB Tricep Overhead Extensions
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=XRFyTPqBcT4
Biceps:
8-10 Alternating DB Curls (each arm)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Wqk9SxtHm2U
Calves:
8-10 Barbell Standing Calf Raises
Rest 60sec. Repeat For 4 Total Sets.
*Go as heavy as possible today on this
https://www.youtube.com/watch?v=G4RJBMAoypw
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.”
5 at 65% of 1RM
5 at 75% of 1RM
Max Unbroken Reps at 85% of 1RM (shooting for more than 5) *No resting at the top of any reps for more than 1sec. Constant movement.
In between each set complete;
10-12 Heavy DB Russian Twists
https://www.youtube.com/watch?v=N5j0NbJvH4o