Strength & Conditioning:
Min. 1) 3 Push Jerks (from the floor )
Min. 2) ** Pull of Choice
Pull Options:
1.) 3-5 Muscle Ups
2.) 30sec. of Pull-Ups
3.) 2 Rope Climbs or 1 Legless Rope Climb
45sec. of Max Burpee Box Jumps (24/20″)
15sec. Transition
45sec. of Max American KB Swings (53/35lb.)
15sec. Transition
45sec. of Max Double Unders
15sec. Transition
Sweat:
3min. AMRAP:
250m Row
Max DB Bench Press 45/25+
Rest 1min. Repeat For 4 Total Sets.
Rest 3min. (including the 1min. on the last set)
3min. AMRAP:
Run 200m
15 American KB Swings 53/35
Max Pull-Ups
Rest 1min. Repeat For 4 Total Sets.
Rest 3min. (including the 1min. on the last set)
With a partner:
Weighted Planks. 1min. on x 1min. off for 3 Rounds. Shoot for the heaviest plate you can. 35/25lb+
You can also RX+ the KB with a 70/53lb
Da 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 8
Chest:
Barbell Incline Bench 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
*Warm-up sets not included
*Rest 2-3min. Between Sets
Legs:
10-12 Landmine Curtsy Lunges on each leg.
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=B-jXkfoDiwc
Back:
10-12 Banded Straight Arm Lat Pull-Downs.
Rest 90sec. Repeat For 3 Total Sets
**Videos 1 and 3 in this link show great options for you.
**If you have access to a cable machine with a tricep rope, then use that for sure.
https://www.instagram.com/p/B_5lMBEHVfL/?utm_source=ig_web_copy_link
Shoulders:
10-12 Single DB Overhead Press
Immediately into;
Max Effort Banded Pull-Aparts
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=YxuB8fbtrTc
Bicep:
10-12 DB CrossBody Curls.
Rest 60sec. after the 2nd arm. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wWprR2tq78k
Triceps:
10-12 Incline Single DB Skull Crushers.
Rest 90se. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wU2KOjXMWgM
Calves:
Standing Barbell Calf Raises.
Set 1: 8-10 Reps at 90% Effort
Set 2: 6-8 Reps at 100% Effort
Set 3: 6-8 Reps at 100% Effort
Set 4: 50% of the weight used on Set 3 for 1 MAX unbroken set.
Rest 2min. Between Sets.
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.”