CrossFit:
3 2 Hand KB Squat Cleans (see demo video)
6 Push Jerks (95/65)
9 American KB Swing (53/35)
Rest 1min. Repeat For 5 Total Rounds.
ADV Men’s weight: 115lb. Barbell and 70lb. KB
ADV Women’s weight: 75lb. Barbell and 53lb. KB
Sweat:
1min. AMRAP:
Assault Bike (Goals: 15-25cals)
1min. AMRAP:
DB Bench Press (Goals: 10-15 Reps)
1min. AMRAP:
Barbell Rows (Goals: 15+ reps)
1min. AMRAP:
Double Unders (Goals: 50-75)
1min. AMRAP:
Weighted Hanging Knee Raises (Goals: 15+ reps)
1min. AMRAP:
Plate Ground To Overheads (Goals: 15+ reps)
*Rest 30sec. After Every 1min. AMRAP.
*Repeat Entire Cycle For 4 Total Rounds
Choose any weights that feel like you can get in the “goal” rep ranges.
Movement Demos:
Barbell Rows:
https://www.youtube.com/watch?v=yElnUE0j390
Weighted Hanging Knee Raises:
https://www.youtube.com/watch?v=d_vwMeIfjAM
Plate Ground To Overhead:
https://www.youtube.com/watch?v=U3x_-pSUvXA
Daily D:
4min. AMRAP:
5 Burpees
10 Alt. DB Snatches 50/35lb.
15 Sit-Ups
20 DB Push Press 50/35lb.
Rest 1min. Repeat For 4 Total Rounds.
10-12 Vertical Single DB Curls
Immediately into
10-12 Single DB Tricep Extensions
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=MVEbujIbUlQ
Single DB Tricep Extensions:
https://www.youtube.com/watch?v=UO394dtzKRE
Full Body Aesthetics Day 37 Cycle 10:
Shoulders:
Barbell Strict Press
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 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:
8-10 Lateral Barbell Lunges on each leg
*Optional Superset: Add 12-15 Banded Donkey Kicks per leg.
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=v8DxqlcxQSg
Banded Donkey Kick Demo:
https://www.youtube.com/watch?v=Dz2QTHWV7Pw
Chest:
8-10 Reverse Grip Incline Bench
Rest 90sec. Repeat For 3 Total Sets.
*Video is flat bench, but I want incline today. First time ever using this variation.
https://www.youtube.com/watch?v=KEg2rbkSl6U
Back:
7min. of Strict Pull-Ups
*Every other set do underhand grip (Chin-Up Style)
*Can’t do pull-ups? Do these…
https://www.youtube.com/watch?v=StFgXWeTUiU
Triceps:
8-10 Double DB Tricep Extensions
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=XRFyTPqBcT4
Biceps:
12-15 Single DB Hammer Curl (hold with 2 hands)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Fl-DHWv1DTQ
Calves:
8-10 Standing Barbell Calf Raises
Rest 60sec. Repeat For 4 Total Sets.
*Go as heavy as possible on this!
https://www.youtube.com/watch?v=G4RJBMAoypw
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.
Max Unbroken Set of Flat Barbell Bench Press
Immediately into;
Max Unbroken Set of Regular Grip Barbell Rows
Rest 2-3min. Repeat For 3 Total Sets.
*Try to really get as close to failure on each set here today! Should be in the 15-20 rep range each time.