CrossFit:
1min. of Cals on the Bike or Row or 200m Run
1min. of American KB Swings (53/35lb.)
1min. of Box Jumps (20″)
1min. of Sumo Deadlift High Pulls (75/55lbs.)
1min. of Rest
Pumped to see the scores on this one today!
Sweat:
15min. To Finish…
50/40 Cal Row
50 Box Step-Ups (24/20″)
50 Wall Balls (20/14lb.)
50/40 Cal Bike
50 Sit-Ups
Rest 3min.
10min. To Finish…
30/24 Cal Row
30 Box Step-Ups (24/20″)
30 Wall Balls (20/14lb.)
30/24 Cal Bike
30 Sit-Ups
Rest 2min.
5min. To Finish…
15/12 Cal Row
15 Box Step-Ups (24/20″)
15 Wall Balls (20/14lb.)
15/12 Cal Bike
15 Sit-Ups
Daily D:
2min. AMRAP:
7 DB Push Press (right arm)
7 DB Upright Row (right arm)
7 DB Push Press (left arm)
7 DB Upright Row (left arm)
Rest 1min. Repeat For 3 Total Sets.
For Time:
75 Kipping Pull-Ups
*Every-time you drop from the bar, you must run 200 meters.
Time CAP: 15min.
– If you can do 15 Strict Pull-Ups in a row, then I suggest doing strict for this, even if you don’t finish in 15min. It will just be a better workout for you.
Full Body Aesthetics Day 30 Cycle 10:
Shoulders:
Barbell Strict Press
Set 1) 5 reps @65% of 1RM
Set 2) 5 reps @75% of 1RM
Set 3) MAX reps @85% of 1RM
*Shooting for more than 5 reps on the last set. NO Resting at the top of the rep for more than 1-2sec.
*Warm-up sets not included
*Rest 2-3min. Between Sets
Legs:
6-8 Barbell Hip Thrust.
Rest 2min. Repeat For 3 Total Sets.
*Go as heavy as possible today here
Chest:
12-15 Banded incline Fly’s
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it! If you have neither, than light DBs (Lying on a bench) work just fine also.
https://www.youtube.com/watch?v=NqUnIB–kAw
Back:
10-12 Banded Straight Arm Lat Pull-Downs
*If you have a cable machine with a rope attachment, use it!
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=dDhc6emLrck
Triceps:
8-10 Incline Barbell Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=cKTqfvoE4tA
Biceps:
10-12 Banded Straight Bar Curls.
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine on this, use it!
https://www.youtube.com/watch?v=CKsfPNOgam4
Calves:
30 Rep Seated DB Calf Raises
*10 Reps with toes facing forward
*10 Reps with toes facing inward
*10 Reps with toes facing outward
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=WSOtYQLefI8
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.”
Your primary lift for the day (It’s always the first exercise) is always at an effort of 10 out of 10. Also known as RPE 10. (Rate of perceived exertion) All of the accessory lifts for the day that are not the main focus will be RPE of 7-8. This means on each working set, you are going to the point of 2-3 reps short of failure.
Superset with;
6-8 Regular Grip Barbell Rows
Rest 2-3min. Repeat For 3 Total Sets.
*Follow the DOUBLE PROGRESSION model for BOTH movements. See details below.
The goal is to get ALL 3 sets (with the heaviest weight possible) for 8 reps. Once you can do that, you add 5% to the bar 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 sets for 6 reps 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….