CrossFit:
Set 1: 5 reps at 75%
Set 2: 3 reps at 85%
Set 3: New 1 Rep Max Attempt!
Rest 2-3min. After Each Superset
3 Power Snatches
4 Hang Power Cleans
5 Thrusters
6 Push Press
ADV: 115/75
Sweat:
“12 Days of Christmas Style”
15min. to finish…
200m Run
4 DB Deadlifts 70/50s
6 Box Jumps 20″
8 Pull-Ups
10 Cal Assault Bike
12 Burpees
Rest 5min.
15min. to complete it backwards…
12 Burpees
10 Cal Assault Bike
8 Pull-Ups
6 Box Jumps 20″
4 DB Deadlifts 70/50s
200m Run
200m run…
then;
4 DB Deadlifts + 200m Run
then;
6 Box Jumps + 4 DB Deadlifts + 200m Run
then;
8 Pull-Ups, 6 Box Jumps + 4 DB Deadlifts + 200m Run
…all the way to 12 Burpees and back down to the run. Like the way you sing “12 days of Xmas.”
Rest the 5min. and do it in reverse 🙂
Weights are 45/30s
Daily D:
7 Rounds:
7 Handstand Push-Ups
7 Thrusters (45/30s)
Rest 3min.
7 Rounds:
7 Knees-to-Elbows
7 Burpee Deadlifts (45/30s)
1.) Do your HSPUs in the DBs
2.) Use 50/35s
3.) Both 1 and 2
Full Body Aesthetics Day 4 Cycle 10:
Legs/Glutes:
Sumo Deadlifts
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set. NO Resting at the bottom of the rep for more than 1-2sec.
*Warm-up sets not included
*Rest 2-3min. Between Sets
*If you do not know your SUMO 1 rep max, you can use your traditional 1 rep max for now. Most newer athletes to this movement lift about the same for both in the beginning. Then lift considerably more with sumo later on.
https://www.youtube.com/watch?v=YFiYy_GW0UE
Chest:
12-15 Decline Weighted Push-Ups
Rest 90sec. Repeat For 3 Total Sets.
*Notice the new addition of the DBs in the hands.
*If you have access to a decline bench, you can use that instead!
https://www.youtube.com/watch?v=EsE1A2kngx8
Back:
2 Position Landmine Rows. 8-10 reps in EACH position on both sides. That’s 16-20 reps per side. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI
Shoulders:
8-10 Kneeling Landmine Shoulder Press
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=vg8hqe-iB-o
Triceps:
10-12 Banded Tricep “PULL” downs (underhand grip).
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it!
https://www.youtube.com/watch?v=bq-B1r63N5A
Biceps:
10-12 Banded DB Bicep Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=vRCDp7a2GQg
Abs:
10-15 Heavy weighted DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=7HOeW1m684I
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.”
Your primary lift for the day (It’s always the first exercise) is always at an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.
Set 1: 3 reps at 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+%
*Ideally on set 3 here, you are going for a new 1 rep max! If it doesn’t feel like it’s in the cards today, then try 95% for 2.
GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET: