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CrossFit:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: As many reps as possible at 90%
Rest 2-3min. After Each Superset
21 Hang Power Cleans
21 Thrusters
21 Lateral Burpees over Bar or Cal Row or Bike
15 Hang Power Cleans
15 Thrusters
15 Lateral Burpees over Bar or Cal Row or Bike
9 Hang Power Cleans
9 Thrusters
9 Lateral Burpees over Bar or Cal Row or Bike
ADV: 115/75lbs.
We haven’t done anything like this is a WHILE… Let her rip and let’s see some SAVAGE times on this today 🙂
Sweat:
0-4min.
800m Run
4-8min.
4 Rounds:
10 Front Rack Lunges 75/55lbs.
10 Toes-To-Bar
8-12min.
800m Row
12-16min.
50 Russian KB Swings 70/53lb.
16-20min.
800m Run
20-24min.
4 Rounds:
10 Front Rack Lunges 75/55lbs.
10 Toes-To-Bar
24-28min.
800m Row
28-32min.
50 Russian KB Swings 70/53lb.
32-36min.
800m Run
Daily D:
(0-10min.)
5 Rounds:
12 Double DB Snatches 45/30s
12 Single DB Russian Twists
(10-20min.)
4 Rounds:
15 DB Thrusters 45/30s
50 Double Unders
(20-30min.)
Get as far as possible…
1-2-3-4-5-6-7-8-9-10
Strict Chin-Ups (underhand grip)
Strict HSPU’s
Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew
Full Body Aesthetics Day 25 Cycle 9:
*DELOAD Week
*The first day of this cycle starts on 2/8
Legs:
6-8 Bulgarian Deadlifts on each 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.)
https://www.youtube.com/watch?v=qMGQYZL7DnU
Chest:
3 Rounds:
1min. of Alternating DB Push-Ups (switch sides every 5-10 reps)
1min. Rest
https://www.youtube.com/watch?v=mx1B-pK8TBY
Back:
3 Rounds:
1min. of Towel Pull-Ups
1min. of Rest
*If you can not perform this movement, as it it is relatively difficult.. Do Chin-Ups (underhand grip) instead. If you can’t do those, then do the inverted rows from last week.
https://www.instagram.com/p/B_QkXx8H_nW/?utm_source=ig_web_copy_link
Shoulders:
8-10 BulletProof Shoulder Complex
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wEm2gr9SpIA
Triceps:
10-12 Single DB Skull Crushers w/ 1sec. Pause.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=8hedOkw0Fnw
Biceps:
3 Sets of Single DB “21’s”
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=bSjXlr8bwlY
Abs:
10-15 Heavy weighted DB Sit-Ups
Rest 60sec. Repeat For 4 Total Sets
https://www.youtube.com/watch?v=7HOeW1m684I
*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 NEXT TIME. 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….
————————————————-
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.”
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: 3 reps at 90%
GO IMMEDIATELY INTO THE FRONT SQUAT BELOW: