CrossFit:
10 American KB Swings (53/35lbs.)
10/8 Cal Row or 8/6 Cal Bike or 100m Run
Rest 1min.
Round 1: As written above
Round 2: 10 Air Squats + same Cardio
Round 3: As written above
Round 4: 10 Air Squats + same Cardio
Round 5: As written above
For scoring purposes, start where you left off going into the next round.
*Make sure you are alternating between air squats and KB Swings each round 🙂
*Men ADV is a 70lb. KB
*Women ADV is a 53lb. KB
Sweat:
Accumulate a 3min. Plank
*Keep an eye on the clock or have your own stopwatch going and pause it when you fail or take a break
(5-10min.)
90 Russian KB Swings (70/53lb.)
(10-15min.)
800m Run
(15-20min.)
70 Single DB Box Step Ups (20″ for everyone. 45lb. for men and 30lb. for ladies)
(20-25min.)
60 Cal Row
Same thing with 3min. time windows…
(25-28min.)
Accumulate a 2min. Plank
(28-31min.)
60 Russian KB Swings (70/53lb.)
(31-34min.)
400m Run
(34-37min.)
40 Single DB Box Step Ups
(37-40min)
40 Cal Row
https://www.youtube.com/watch?v=ZbVE8BlMfEk
Daily D:
REST DAY
Full Body Aesthetics Day 39 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.
Shoulders:
6-8 Seated DB military Press
Rest 2min. Repeat For 3 Total Sets.
Accessory Movements: (RPE: 7-8)
Chest:
5-6 Incline Barbell Bench Press
*Little more rest today so you can go heavy! (RPE: 9)
Rest 2min. Repeat For 3 Total Sets.
Back:
6-8 Single Arm DB Bent Over Rows
*Little more rest today so you can go heavy! (RPE: 9)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=LIGW2GNSm7g
Triceps:
8-10 Reverse Grip Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=SK9u9cexHpI
Biceps:
8-10 Crossbody DB Curls (on each arm)
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=eWTiLEhQWQI
Calves:
8-10 Barbell Standing Calf Raises
Rest 90sec. Repeat For 4 Total Sets.
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..
————————————————-
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.”
3-5 Front Squats (70-80% effort on all sets)
6-8 Barbell Hip Thrust (80-90% effort on all sets)
Rest 2-3min. Between Sets.
*Try not to take more than 20-30sec. between movements