CrossFit:
10-9-8-7-6-5-4-3-2-1
Barbell Thrusters 75/55
Sumo Deadlift High-Pulls 75/55
Immediately into;
8-7-6-5-4-3-2-1
Barbell Thrusters 95/65
Sumo Deadlift High-Pulls 95/65
Immediately into;
6-5-4-3-2-1
Barbell Thrusters 115/75
Sumo Deadlift High-Pulls 115/75
Immediately into;
4-3-2-1
Barbell Thrusters 135/95
Sumo Deadlift High-Pulls 135/95
Sweat:
35min. To Finish…
5 Rounds:
6 Cal Assault Bike
6 Double DB Hang Cleans 45/30s
5 Rounds:
6 Cal Row
6 DB Push Press 45/30s
4 Rounds:8
8 Cal Assault Bike
8 Double DB Hang Cleans 45/30s
4 Rounds:
8 Cal Row
8 DB Push Press 45/30s
3 Rounds:
10 Cal Assault Bike
10 Double DB Hang Cleans 45/30s
3 Rounds:
10 Cal Row
10 DB Push Press 45/30s
2 Rounds:
12 Cal Assault Bike
12 Double DB Hang Cleans 45/30s
2 Rounds:
12 Cal Row
12 DB Push Press 45/30s
1 Round:
14 Cal Assault Bike
14 Double DB Hang Cleans 45/30s
1 Round:
14 Cal Row
14 DB Push Press 45/30s
Interested to see if anyone can finish this one in 35min. or less 🙂
Double DB Hang Clean Demo:
https://www.youtube.com/watch?v=MmcHmvGzEUQ
Daily D:
12min. AMRAP:
10 DB Front Squats 45/30s
5 Toes To Bar
10 DB Lunges 45/30s
5 Toes To Bar
Rest 2min.
For time:
100 DB Deadlifts 45/35s
Full Body Aesthetics Day 31 Cycle 9:
Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model for this movement below
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets before the deload week.
https://www.youtube.com/watch?v=qMGQYZL7DnU
Chest:
Max Effort Set of Decline Weighted Push-Ups
Rest 90sec. Repeat For 4 Total Sets.
*Looking for 20-30 reps each set. If you can not, consider doing bodyweight only.
https://www.youtube.com/watch?v=2bSOKNgynW0
Back:
12-15 Banded Straight Arm Lat Pull-Downs
*If you have a cable machine, use it! This is the minimal equipment version!
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=dDhc6emLrck
Shoulders:
10-12 DB Lateral to Front Raises.
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=IkJ3X3b2foQ
Triceps:
10-12 Single DB Overhead Tricep Extension.
Rest 90sec. Repeat For 3 Total Sets.
*If you a have band like the video, I would prefer that to change up the resistance!
https://www.youtube.com/watch?v=6q4il9hnYgE
Biceps:
12-15 DB CrossBody Curls (on each arm)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=eWTiLEhQWQI
Abs:
6min. to get as far as possible…
10 Barbell Sit-Ups
10 Reverse Barbell Sit-Ups
9 Barbell Sit-Ups
9 Reverse Barbell Sit-Ups
8 Barbell Sit-Ups
8 Reverse Barbell Sit-Ups
…. 7,7… 6,6… All the way to 1,1…
https://www.youtube.com/watch?v=sseKZexnDkM
*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 75%
Set 2: 2 reps at 85%
Set 3: 1 reps at 95+% For the Front Squats its 95% for MAX REPS
*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.