CrossFit:
Every 5min. x 4 rounds:
500m/400m Row or 0.7/0.5 Mile Bike or 400m Run
20 Wall Balls (20/14lb.)
Round 1.) 5 Deadlifts @30% of 1RM
Round 2.) 5 Deadlifts @40% of 1RM
Round 3.) 5 Deadlifts @40% of 1RM
Round 4.) 5 Deadlifts @50% of 1RM
30 Russin KB Swings 70/53lb
20 Sit-Ups
10 Toes-To-Bar
Sweat:
Every 3min. x 12 Rounds:
12 Cal Row
10 Wall Balls (20/14lbs.)
8 DB Deadlifts (70/50s)
6 Burpees
Can you hang for the entire 12 rounds without cutting any reps!?!
Daily D:
As fast as possible with quality reps:
10-9-8-7-6-5-4-3-2-1
Strict Pull-Ups
20-18-16-14-12-10-8-6-4-2
Push-Ups
30-27-24-21-18-15-12-9-6-3
DB Hip Thrusts
*So, you do 10 pull-ups, 20 push-ups, 30 hip thrusts…. Then, 9 pull-ups, 18 push-ups, 27 hip thrusts… And so on…
*For the weight on the hip thrusts, use a weight that you can get all the reps in 1-2 sets. If you can do every single set unbroken it’s too light. If you have to constantly break it’s too heavy. Also, keep form priority on these and pause for 1 sec. on the top of each rep for me.
DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU
Full Body Aesthetics Day 30 Cycle 11:
Double Progression Movements: (RPE: 10)
*See how this works below
Legs/Glutes:
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.
(Back to heavy reps again. Your numbers might look like the example below or you may be trying the same weight again from 2 weeks ago.)
Back:
6-8 Barbell Rows (regular grip)
Rest 2min. Repeat For 3 Total Sets.
(Same comment as above)
Accessory Movements: (RPE: 7-8)
Chest:
10-12 Weighted Decline Push-Ups
Rest 90sec. Repeat For 3 Total Sets.
*Immediately after the 3rd set, take the weight off and do 1 more set to failure.
*Definitely use the DBs in your hands like the video to get that true decline feel.
https://www.youtube.com/watch?v=EsE1A2kngx8
Shoulders:
6-8 Supinated Barbell Front Raises
Immediately into;
6-8 Regular Grip Barbell Front Raises
Rest 90sec. Repeat For 3 Total Sets.
*Video shows supinated grip. Then just flip to regular overhand grip.
https://www.youtube.com/watch?v=gJFN4YJzhJA
Triceps:
8-10 Close Grip Bench Press
Rest 90sec. Repeat For 3 Total
*Use a 10-12″ hand spacing so that you only feel this in your triceps.
https://www.youtube.com/watch?v=s5NGH5yyDcg
Biceps:
8-10 DB Hammer Curls
Rest 90sec. Repeat For 3 Total
https://www.youtube.com/watch?v=jQ-ksIi6edY
Abs:
“21 Set” Weighted Hanging Raises
– Rest 60sec. Between Sets
– Repeat For 3-4 Total Sets
– Just 5-10lbs. is all you need!
https://www.youtube.com/watch?v=24-JeoQJamI
*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.”