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Strength & Conditioning:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: Max reps at 90% (shoot for more than 3)
5-10-15-20-25
Toes-To-Bar
10-20-30-40-50
Wall Balls (20/14lb.)
20-40-60-80-100
Double Unders
Rest 1min.
6min. to get as far as possible…
(Same workout. Start back at the beginning)
Rest 2min.
9min. to get as far as possible…
(Same workout. Start back at the beginning)
The workout goes like this…
5 TTB + 10 WB + 20 DU’s
then;
10 TTB + 20 WB + 40 DU’s
… And so on…
Best way to keep track is to remember that next movement is DOUBLE the reps from the previous movement :
Sweat:
For Time:
200m run
60 Double-Unders
200m run
50 Air Squats
200m run
40 Box Jumps 20″
200m run
30 American KB Swings 53/35
200m run
20 Wall Balls 20/14lb.
200m run
10 Burpee Deadlifts 70/50s
200m run
20 Wall Balls 20/14lb.
200m run
30 American KB Swings 53/35
200m run
40 Box Jumps 20″
200m run
50 Air Squats
200m run
60 Double-Unders
200m run
RX is as is…
RX+ is starting at 70 reps instead of 60. So it looks like this…
For Time:
200m run
70 Double-Unders
200m run
60 Air Squats
200m run
50 Box Jumps 20″
200m run
40 American KB Swings 53/35
200m run
30 Wall Balls 20/14lb.
200m run
20 Burpee Deadlifts 70/50s
200m run
30 Wall Balls 20/14lb.
200m run
40 American KB Swings 53/35
200m run
50 Box Jumps 20″
200m run
60 Air Squats
200m run
70 Double-Unders
200m run
Daily D:
Section 1.)
2min. AMRAP:
20 Alternating DB Snatches 45/30lb.
Max Handstand-Push-Ups
Rest 1min. Repeat For 4 Total Sets.
Advanced: Strict HSPU’s
Section 2.)
2 Rounds:
1min. of DB Upright Rows (right)
1min. of DB Push Press (right)
1min. of DB Upright Rows (left)
1min. of DB Push Press (left)
Section 3.)
8 Rounds:
20sec. of Seated Knee Tucks
10sec. Rest
*Optional to use a little weight
https://www.youtube.com/watch?v=09UyhjFuiy0&pbjreload=101
*Rest 3-4min. Between Sections
Full Body Aesthetics Day 23 Cycle 9
*DELOAD Week
*The first day of this cycle starts on 2/8
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:
10-12 Heel Elevated DB Goblet Squats with a 3sec. descent on each rep like the video.
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=5ZtZSPg-Y_8
Shoulders:
10-12 Standing DB Strict Press (Neutral Grip)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=_Gk5fRtmaK4
Back:
2 Position Landmine Rows. 8-10 reps in EACH position on both sides. That’s 16-20 reps per side. Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=nej5wW1CWxI
Triceps:
1min. of Lee Priest Tricep Extensions
Rest 90sec. Repeat For 3 Total Sets.
*Your goal is to just keep solid form and get as many as possible. You can drop to your knees or adjust the bar height at any time to scale it.
https://www.youtube.com/watch?v=9itKVKnUFsg
Biceps:
10-12 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PSatmMd6wAk
Calves:
30 Standing Barbell Calf Raises.
(10 reps with toes straight, 10 with toes slightly pointed in, and 10 with toes slightly pointed out)
Rest 2min. Repeat For 3 Total Sets.
*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….
————————————————-
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.
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: Max reps at 90% (shoot for more than 3)
**YOU get to pick if you would like to do “PUSH PRESS” or “PUSH JERK” on this cycle. If you choose push press, make sure you do it right and you do not dip under the bar for any reps.