Workout of the Day Tuesday April 27th 2021

Strength & Conditioning:

A.) Reverse Grip Bench Pressย 
8-10 Heavy Reps
Immediately into;
1min. of max effort pull-ups
Rest 2min.
Repeat For 3 Total Working Sets.
*Do strict if possible.
*Option 2 here is banded lat pulldowns here.
B.) 3 Rounds For Time: 18 min Cap
30 Burpees
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20″
30 Double Unders

Best way to remember this is that it’s just 3 movements with double unders in between.
After that first section, this should feel JUST right on the old chesticles ๐Ÿ˜‰

TIME CAP: 18min.

Sweat:

For Time:

10 Burpees

20 Cal Row
10 Burpees

30 DB Deadlifts (70/50s)
20 Cal Row
10 Burpees

400m Run
30 DB Deadlifts (70/50s)
20 Cal Row
10 Burpees

50 Sit-Ups
400m Run
30 DB Deadlifts (70/50s)
20 Cal Row
10 Burpees

60 Box Jumps 24/20″
50 Sit-Ups
400m Run
30 DB Deadlifts (70/50s)
20 Cal Row
10 Burpees

No rest between sections!

Accumulator style! So a new movement gets added to the list each round. These are always super fun challenges with a great rep scheme that keeps you moving. Can you finish this one in under 35min!?

Make sure BOTH sides of the DBs hit the ground on every rep for the DB deadlifts. Not just one side. I want that extra range of motion!

Daily D:

Complete in any order or rep scheme:

For Time:
100 DB Push Press 45/30s
100 Push-Ups
100 Pull-Ups
100 Air Squats

Break it up however you want!

If you want to do strict pull-ups, then cut it to 50 reps.

Also, on the push-ups, to make this a little harder, you can put your hands on the DB’s to create a little extra range of motion. It’s MUCH harder ๐Ÿ™‚

Full Body Aesthetics: Day 9 Cycle 9

Chest:
6-8 Barbell Incline Bench Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression Template Below For This Movement
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week

Legs:
6-8 Lateral Barbell Lunges on each leg
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Ih-4lXtGqaA

Shoulders:
10-12 Kneeling Landmine Shoulder Press
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=5P5k-QcGwLs

Back:
8-10 Single Arm Plank DB Row on each arm
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=A9BMGtYbFgI

Triceps:
10-12 Double DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7M1mO6AdFto

Biceps:
10-12 Vertical Single DB Curls (Palm Curls)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=oIPx66RnnYo

Calves:
12-15 Deficit Single DB Calf Raises
Immediately into;
Max unbroken reps with bodyweight
– Switch Sides and Repeat.
– Rest 60sec. after the 2nd leg.
– Repeat For a Total of 3 sets on each leg

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*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 โ€” 3 x 6 x 95lbs
Week 2 โ€” 3 x 7 x 95lbs
Week 3 โ€” 3 x 8 x 95lbs.
Week 4 โ€” 3 x 6 x 100lbs.
Week 5 โ€” 3 x 7 x 100lbs.
Week 6 โ€” 3 x 8 x 100lbs.
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.”

 

Categories: WOD