CrossFit:
10 Wall Balls (20/14lb.)
15 Sit-Ups
30 Double Unders
If somehow you make it to 10 rounds before the 15min. mark, you can stop and just record your time. Not sure if that’s possible or not, but I know theirs some serious sit-up and double under ninjas out there. So maybe you can?
Sweat:
500m Row
15 Box Jumps 24/20″
15 Push-ups
12-11-10-9-8-7-6-5-4-3-2-1
Burpee Deadlifts with 70/50lb DBs
*7 pull-ups + 10 air squats after each set
*You choose if you want to start at 12 and go down to 1 or start at 1 and go up to 12 🙂
12 Burpee Deadlifts
7 Pull-Ups + 10 Air Squats
Then;
11 Burpee Deadlifts
7 Pull-Ups + 10 Air Squats
Then;
10 Burpee Deadlifts
7 Pull-Ups + 10 Air Squats
… And so on…
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
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 🙂
Full Body Aesthetics Day 9 Cycle 11:
Double Progression Movements: (RPE: 10)
*See how this works below
Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
Back:
6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yElnUE0j390
Accessory Movements: (RPE: 7-8)
Chest:
8-10 Flat Barbell Bench Press
Rest 90sec. Repeat For 3 Total Sets.
Shoulders:
10-12 Chest Support Rear Delts.
Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=fEmFciLzWtc
Triceps:
6-8 Weighted Bench Dips
Rest 90sec. Repeat For 3 Total Sets.
*Go as heavy as possible today here
https://www.youtube.com/watch?v=JrHc1FBtVvM
Biceps:
8-10 Close Grip Barbell Bicep Curls
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=AFhKLCDQ8Ws
Abs:
3 sets of Landmine 21’s
– 7 reps right arm
– 7 reps left arm
– 7 reps both arms
Rest 60sec. Between Sets.
*Add some weight if you’re strong at these 🙂
https://www.youtube.com/watch?v=J99PE_At6hQ
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.”
25/18 Cal Row or 20/12 Cal Bike or 400m Run
Immediately into;
**Deadlifts
Round 1: 5 at 50% of 1RM
Round 2: 5 at 65% of 1RM
Round 3: 5 at 75% of 1RM
Round 4: Max Unbroken Reps at 85% (shooting for more than 5)