CrossFit:
Immediately into;
**Deadlifts
Round 1: 3 at 60% of 1RM
Round 2: 3 at 70% of 1RM
Round 3: 3 at 80% of 1RM
Round 4: Max Unbroken Reps at 90% (shooting for more than 3)
**Goal is to start your deadlifts at the 2min. mark or less. So if you can’t do double unders, just do singles until 2min.
80 Plate Sit-Ups (35/25lb.)
100 Alt. Front Rack Lunges (95/65)
120 Wall Balls (20/14lb.)
*You may split up the reps however you like! Strategy is key to finishing fast, but maybe you like the pain of going straight through?
1.) 3 sets of Banded Standing Abductors
10-15 reps per side. Rest 60seconds between sets.
https://www.youtube.com/watch?v=eVQZ4uiBABU
2.) 3 sets of Banded Seated Abductors
60sec. of max reps. 60sec. rest. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=50Q8m0slTvg
3.) 3 sets of Standing Banded Kick Backs
10-15 reps per side. Rest 60seconds between sets.
https://www.youtube.com/watch?v=Dz2QTHWV7Pw
4.) 3 sets of Standing Barbell Calf Raises
10-15 Reps as heavy as possible. Rest 60-90sec. Between Sets.
https://www.youtube.com/watch?v=G4RJBMAoypw
Sweat:
(0-5min)
AMRAP:
60 Double Unders
60 Push-Ups
(6-11min)
AMRAP:
50 Russian KB Swings (70/53lb.)
50 Cal Row
(12-17min)
AMRAP:
40 Push Press (45/30lbs.)
40 Air Squats
(18-23 min)
AMRAP:
30 Double Unders
30 Push-Ups
(24-29 min)
AMRAP:
20 Russian KB Swings (70/53lb.)
20 Cal Row
(30-35min)
10 Push Press (45/30lbs.)
10 Air Squats
This rep scheme is going to be super fun by the way 🙂
Daily D:
For Time:
75 Partial DB Cleavage Cutters
75 Pull-Ups
*Every time you break, complete a 200m Run
*Start the workout with a 200m Run
If you need to scale this, think about what I wrote above (4-5 sets per piece) and see if maybe 50 reps is more appropriate or maybe even 100 each for some of you studs out there.
DB Partial Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8
Full Body Aesthetics Day 16 Cycle 12:
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 Reverse Grip Barbell Bench
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=iKC6YWS4-_g
Shoulders:
12-15 DB Front Raises
Immediately into;
Max Set of Banded Pull Aparts
Rest 90sec. Repeat For 3 Total Sets.
Triceps:
8-10 Incline Single DB Skull Crushers
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wU2KOjXMWgM
Biceps:
8-10 Crossbody DB Curls (on each arm)
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=eWTiLEhQWQI
Abs:
8-10 Barbell Ab Rollouts
Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=WTJEESE8Hhg
DB Front Raises:
https://www.youtube.com/watch?v=t7lt-q3mUAU
Banded Pull Aparts:
https://www.youtube.com/watch?v=LMZiR-z8VYE
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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% 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 12/9 Cal Bike or 200m Run