CrossFit:
200m Run
Max Rounds of:
3 Push Press (115/75lb.)
3 Burpees
You gotta really move today to get a good score! There is no rest at all unless you stop a little early. And even still it’s going to be short lived…
To be clear…
You have 90sec. to get the run done and then get as many rounds and reps as possible of 3 Push Press and 3 Burpees. At the 90sec. mark, it starts all over again. Then at the 3min. mark, it starts again… And so on… Until the 15min. mark….
Sweat:
(0-10min….)
10 Rounds:
7 Front Squats 95/65
7 Toes-To-Bar
(11-21min…)
8 Rounds:
8 SDHP’s 95/65
7 Lateral Burpees Over The Bar
(22-32min.)
6 Rounds:
10/7 Cal Bike
10 Air Squats
10 American KB Swings 53/35lb.
(33-36min.)
Max Russian Twists with a 5lb plate
Daily D:
Part 1.)
8-10 DB Bulgarian Split Squats on each leg
Immediately into;
Max unbroken set of DB Hip Thrusts
Rest 2min. Repeat For 3 Total Working Sets.
https://www.youtube.com/watch?v=dfRhGZri–8Single DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU
Part 2.)
With a nonstop running clock….
Min. 1) 60 Double Unders
Min. 2) Max Burpees
*Keep repeating this until you reach 75 Burpees
*Can you finish in 10min. or less? That’s 15 burpees+ per round.
*Advanced can shoot for 75 Double Unders
Full Body Aesthetics Day 16 Cycle 10:
Shoulders:
Barbell Strict Press
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set.
*Warm-up sets not included
*Rest 2-3min. Between Sets
Legs:
8-10 Lateral Barbell Lunges on each leg
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=v8DxqlcxQSg
Chest:
8-10 Flat DB Bench Press
Rest 90sec. Repeat For 3 Total Sets.
Back:
8-10 Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yElnUE0j390
Triceps:
8-10 Banded Tricep “PULL” downs (underhand grip).
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine, use it!
https://www.youtube.com/watch?v=bq-B1r63N5A
Biceps:
10-12 Banded DB Bicep Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=vRCDp7a2GQg
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….