CrossFit:
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
40sec. of Burpees
20sec. Rest
40sec. of Toes-To-Bar
20sec. Rest
40sec. of Hang Power Snatches 95/65
20sec. Rest
40sec. of Sit-Ups
20sec. Rest
Shoot for MAX REPS at each 40sec. station. When the time is up, you switch to the next station. Do not stay on the same station for all 4 rounds. This is 16 total minutes.
RX+ is 105/75 on the snatches.
Sweat:
0-1min.
200m Run
1-2min.
Max Sumo Deadlift High-Pulls 75/55lbs.
2-3min.
Max Double Unders
3-4min.
Max Barbell Push Press 75/55lbs.
4-5min.
200m Row
5-6min.
Max Pull-Ups
6-7min.
Max Air Squats
Rest 2min. Repeat For 4 Total Rounds.
Put your total reps in today for your score! The row and run count as 30 reps each so make sure you finish those in the time cap 🙂
Daily D:
Part 1.)
1min. of Flat DB Bench Press
1min. of Chin-Ups (underhand grip)
1min. of Double Unders
Rest 90sec. Repeat For 3 Total Sets.
*There is no rest between stations so get to a number that’s hard, but that you know you can get close to again on the next round.
Part 2.)
5min. of Weighted DB Sit-Ups
*Rest as needed, but keep the breaks short!
*Also, please anchor your feet down on something to help you move faster and more efficiently.
https://www.youtube.com/watch?v=7HOeW1m684I
Full Body Aesthetics Day 37 Cycle 9:
Chest:
6-8 Barbell Incline Bench Press
Rest 2min. Repeat For 3 Total Sets.
*See Double Progression model for this movement below
**Increase your 3 working sets by 5% if you got 8 reps on all 3 sets last week.
Legs:
5-6 Barbell Front Squats
Rest 2min. Repeat For 3 Total Sets.
*Effort on this piece is 7 out 10 today. It should be on the heavier side since the reps are lower, but not super taxing.
Shoulders:
5min. of as many Single Arm Arnold Presses as possible.
– Switch sides every 5 reps nonstop until the time is up. Try to never put the DB down.
– Choose a weight that you could do about 15 unbroken reps with and that should be perfect.
https://www.youtube.com/watch?v=fj-AG94-YRQ
Back:
10-12 Banded Barbell Row
Rest 90sec. Repeat For 3 Total Sets.
*If you don’t have a band, it’s not a big deal, but the stimuli on these is a nice change up 🙂
https://www.youtube.com/watch?v=5ZUsrEp_UuY
Triceps:
10-12 Incline Single DB Skull Crushers.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wU2KOjXMWgM
Biceps:
10-12 Vertical Single DB Curl.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=MVEbujIbUlQ
Calves:
10-12 Standing Barbell Calf Raises
Rest 2min. Repeat For 3 Total Sets.
*Try to hit this at damn near 100% effort on all 3 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….
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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.”
Set 1: 5 reps at 40%
Set 2: 5 reps at 50%
Set 3: 5 reps at 60%
**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.