CrossFit:
80 Double Unders
70 Russian KB Swings 70/53lbs.
60 Double Unders
50 Russian KB Swings 70/53lbs.
40 Double Unders
30 Russian KB Swings 70/53lbs.
20 Double Unders
Max Wall Balls in remaining time…
Sweat:
35min. to get as far as possible…
500m Row
400m Run
100 Barbell Push Press (75/55lbs.)
500m Row
400m Run
100 Barbell SDHP’s (75/55lbs.)
500m Row
400m Run
100 American KB Swings (53/35lbs.)
500m Row
400m Run
100 Sit-Ups (Anchor your feet around the KB)
Daily D:
Rest Day
Full Body Aesthetics Day 25 Cycle 11:
Double Progression Movements: (RPE: 6)
*See how this works below
Legs/Glutes:
6-8 Single Leg Deadlifts (per 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.)
Shoulders:
6-8 Seated DB military Press
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
Accessory Movements: (RPE: 7-8)
*Even on a DELOAD, the effort on these lifts are the same. Only above is much less.
Chest:
10-12 Incline Partial DB Cleavage Cutters
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=V2vuHdd-cIA
Back:
1min. of Straight Arm Lat Pull-Downs.
1min. of Rest
*Repeat For 3 Total Sets.
*SQUEEZE those lats at the bottom of every rep!
*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:
10-12 Single DB (vertical) Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=MVEbujIbUlQ
Calves:
3 Position Standing Barbell Calf Raises:
8-10 Reps with toes facing forward
8-10 Reps with toes facing inward
8-10 Reps with toes facing outward
*Rest 90sec. Repeat For 3 Total Sets.
*Use the heaviest you can here
https://www.youtube.com/watch?v=UQ4lCg0VzgE
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.”
15/12 Cal Row or 12/10 Cal Bike or 200m Run
*Squat percentages
Round 1.) 5 Reps at 40% of 1RM
Round 2.) 5 Reps at 50% of 1RM
Round 3.) 5 Reps at 75% of 1RM
Round 4.) 3 Reps at 85% of 1RM
Round 5.) Max Unbroken Reps at 95% of 1RM (shooting for more than 1)
*Do not hit you true 1RM today.
*Hit the cardio at about 75-80% and just grind through it. It’s just to get you extra warm and throw a little conditioning in.