CrossFit:
1 Deadlift (225/155lbs.)
3 Burpees
5 Toes-To-Bar
ADV Women: 205lbs.
3 Sets of Weighted Planks
– 1min. with the heaviest weight possible
– 1min. Rest
Sweat:
4 Rounds:
25/18 Cal Assault Bike
29 Back Squats 95/65
3 Rounds:
1min. of DB Hammer Curls**
1min. of Bench Tricep Dips (weighted optional)
1min. Rest
https://www.youtube.com/watch?v=5H5nKVULKQs
Hammer Curls:
https://www.youtube.com/watch?v=jQ-ksIi6edY
** On the hammer curls shoot for a weight that you can move most of the time. Maybe rest quickly 1 time in a set.
1-2-3-4-5-6-7-8-9-10
Barbell Sit-Up
Barbell Reverse Sit-Up
https://www.youtube.com/watch?v=sseKZexnDkM
Daily D:
*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!
8 DB Deadlifts 50/30s
8 DB Floor or Bench Press 50/30s
50 DB Russian Twists 35/25lb.
*Left + Right = 1 rep
https://www.youtube.com/watch?v=N5j0NbJvH4o
Full Body Aesthetics Day 51 Cycle 11:
DELOAD WEEK
**Next week starts the NEW CYCLE!
Double Progression Movements: (RPE: 6)
*See how this works below
Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
Back:
6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.
(DELOAD WEEK: Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
Accessory Movements: (RPE: 7-8)
*Even on a DELOAD, the effort on these lifts are the same. Only above is much less.
Chest:
10-12 Banded Decline Fly’s
Rest 90sec. Repeat For 3 Total Sets.
*You may also use a cable machine or DB’s here if you like instead.
https://www.youtube.com/watch?v=RljtjaUDmKw
Shoulders:
8-10 Barbell Upright Rows
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=v56LkVyOpzk
Tricep/Bicep Superset:
8-10 Double DB Hammer Curls
Immediately into;
8-10 Double DB Skull Crushers
Rest 90sec. Repeat For 3 Total Sets.
Abs:
10-12 Heavy DB Russian Twists
Rest 60sec. Repeat For 3-4 Total Sets.
*After the last set, immediately grab half the weight and go to failure! It’s a BURNER!
https://www.youtube.com/watch?v=N5j0NbJvH4o
Double DB Hammer Curls:
https://www.youtube.com/watch?v=jQ-ksIi6edY
Double DB Skull Crushers:
https://www.youtube.com/watch?v=tNeZvc-sknI
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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% 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 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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“RPE” means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you’re lifting to the point, where if you had to, you could get 3 more reps. So it’s still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank 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.”
*I am not worried about anyone hitting personal records today. I just want something heavy with solid form. You may also choose to build to a heavy 2 or 3 reps if that feels more manageable today.