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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.
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….
100 Double Unders
25 Hang Power Cleans (95/65lbs.)
80 Double Unders
20 Hang Power Cleans (115/75lbs.)
60 Double Unders
15 Hang Power Cleans (135/95lbs.)
40 Double Unders
10 Hang Power Cleans (155/105lbs.)
20 Double Unders
5 Hang Power Cleans (185/135lbs.)
Every 4 min x 10 Rounds:
20 American KB Swings (53/35lb.)
15 Wall Balls (20/14lbs.)
*If you do start to fade and you can’t hang on, then cut the reps to something like this:
15 American KB Swings (53/35lb.)
10 Wall Balls (20/14lbs.)
10min. to get as far as possible….
10 Single Arm DB Snatch (Right Arm Only)
10 Single DB Push Press (Right Arm Only)
10 Single Arm DB Snatch (Left Arm Only)
10 Single DB Push Press (Left Arm Only)
9 Single Arm DB Snatch (Right Arm Only)
9 Single DB Push Press (Right Arm Only)
9 Single Arm DB Snatch (Left Arm Only)
9 Single DB Push Press (Left Arm Only)
…. Keep Subtracting 1 rep until finish until ultimately get to 1 rep of each movement on each arm. Can you finish in under 10min?
Weight: 45-50 for Men // 30-35 for Women
Accumulate a 4min. Hollow Hold
*Setup your smartphone on the ground with a running stopwatch. Each time you break, stop the clock. Rest for a short period (10-15sec.) and get back on it. Give yourself an 8min. Time Cap.
Full Body Aesthetics Day 22 Cycle 10:
RECOVERY WEEK (DELOAD)
Barbell Strict Press
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets
“Big Booty Superset”
7 Banded Curtsy Lunges
7 Banded RDL’s
7 Banded Long Lunges
*Repeat on other side
*Rest 90sec. After the second leg
*Repeat For 3 Total Working Sets
10-12 Partial DB Cleavage Cutters
10-12 Towel T-Bar Rows
Rest 90sec. Repeat For 3 Total Sets.
10-12 Single DB Skull Crushers
10-12 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
12-15 Standing Barbell Calf Raises
Rest 60sec. Repeat For 4 Total Sets.
Towel T-Bar Rows:
*If you have access to a regular T-Bar Row, you’re welcome to use that too. This is just the minimal version.
Partial DB Cleavage Cutters:
Single DB Skull Crushers:
Reverse Grip Barbell Curls:
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.