CrossFit:
A.) Push Press or Push Jerks (Week 6)
30 Hang Power Cleans (95/65lbs.)
30 Double Unders
30 Push-Ups
30 Double Unders
30 Box Jumps 24/20″
30 Double Unders
30 Hang Power Cleans (115/75lbs.)
30 Double Unders
30 Box Jumps 24/20″
30 Double Unders
30 Push-Ups
30 Double Unders
30 Hang Power Cleans (135/95lbs.)
Best way to remember this is that it’s just 3 movements with double unders in between. Pyramiding in and out 🙂
TIME CAP: 18min.
Sweat:
2 Times Through…
3min. AMRAP:
Max DB Box Step Overs 20″ (35/25s)
3min. AMRAP:
5 Pull-Ups
5 DB Thrusters (35/25s)
3min. AMRAP:
Max Push-Ups
3min. AMRAP:
10 Cal Row
8 DB Deadlifts (70/50s)
3min. AMRAP:
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups
Rest 1min. Between Sections. Repeat 2 Times Through. (Total Time: 39min.)
Lot of glutes and abs today! Try to keep a solid consistent pace through each 3min. piece today. Intensity is where the real work it today.
Demo for this section:
5 Plate Sit-Ups
5 Reverse Plate Sit-Ups
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey
Daily D:
Part 1.)
7min. of DB Walking Lunges
*Try to rest as little as possible. Obviously you will have to put the DB’s down several times to shake your arms out, but keep the breaks short!
Part 2.)
8min. AMRAP:
8 DB Deadlifts 50/30s
8 DB Floor or Bench Press 50/30s
Part 3.)
For Time:
50 DB Russian Twists 35/25lb.
*Left + Right = 1 rep
Full Body Aesthetics Day 51 Cycle 9
Chest:
6-8 Barbell Incline Bench Press
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
Legs:
8-10 Lateral Barbell Lunges on each leg
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=v8DxqlcxQSg
Shoulders:
10-12 Barbell Upright Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=v56LkVyOpzk
Back:
3 Point Landmine Row. 10-12 reps on each arm.
Rest 90sec. After the second arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=_dQSzlb67CE
Triceps:
10-12 Banded Tricep “Push” Downs
Rest 90sec. Repeat For 3 Total Sets.
*If you have access to a cable machine instead of this setup in the video, use it!
https://www.youtube.com/watch?v=aTOiLN7ab40
Biceps:
10-12 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk
Calves:
12-15 Deficit Single DB Calf Raises
Immediately into;
Max unbroken reps with bodyweight
– Switch Sides and Repeat.
– Rest 60sec. after the 2nd leg.
– Repeat For a Total of 3 sets on each leg
https://www.youtube.com/watch?v=1orsTuEvD88
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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% to the bar NEXT TIME. 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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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.”
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If you ever have any questions, be sure to get acquainted with private Facebook where we mingle daily 😉
Located here:
https://www.facebook.com/groups/212094312651619
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: Max reps at 90% (shoot for more than 3)**Remember, YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. Stick to whatever you’ve been doing for the past 5 weeks as we continue to build on it.