Announcements:
The CrossFit Games Open kicks off March 11th! Get registered and get ready for Friday night lights March 12th, 19th and 26th!
Dr Coach Jereme and his team are hosting a mobility prep workshop for the open! Check out move event details by clicking HERE and get ready to crush the OPEN!!!
Strength & Conditioning:
9 Wall Balls (20/14lbs.)
6 Front Rack Lunges (95/65)
3 Lateral Barbell Burpees
*Always remember… Not every workout is MEANT to be finished. However, the time caps do a have a purpose so please don’t go over them unless specified. Teach yourself to go harder, not longer… And results will follow.
Sweat:
1. 20/15 Cal Bike + 50 SDHPs 75/55
2. 20/15 Cal Bike + 400m Run
3. 20/15 Cal Bike + 50 Wall Balls 20/14
4. 20/15 Cal Bike + 500m Row
5. 20/15 Cal Bike + 50 Front Squats 75/55
Rest 4 min
2 Rounds:
1 min Russian Twist with 35/25lb. DB
1 min Plank
1 min Weighted Sit-Up with (same DB)
1 min Plank
1 min rest
Advanced Athletes: Do Overhead Squats For #5 on part 1.
Da Daily D:
You owe me a 10min. TOTAL PLANK HOLD.
The clock starts with you performing;
2 Rounds of:
4 Double DB Snatches
8 Toes-To-Bar
IMMEDIATELY into your 10min. Plank Hold
EVERY TIME you rest or break complete, you must complete another 2 rounds of the above workout.
Time Cap: 30min.
Weight: 45/30s
Can you finish in the time CAP!? Will you go for a max effort plank on you first one or will you strategize? Tough questions 🙂
*If you happen to want to make this a little harder because you’re a freak at planks and you can do this in like 2 rounds, then make it 15min.
Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew
Full Body Aesthetics Day 17 Cycle 8
Legs:
Conventional Deadlift
Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM
*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest:
20-30 Single DB Cleavage Cutters. Rest 90sec. Repeat For 3 Total Sets. *Make you SQUEEZE the DB together as you do this movement!
https://www.youtube.com/watch?v=SvjimXFEZgE
Back:
8-10 Towel “T Bar” Rows.
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY
Shoulders:
8-10 Barbell Upright Rows.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=BwAOb74WCVg
Biceps:
Single DB Curls
Set 1: 8-10 Reps
Set 2: 6-8 Reps
Set 3: 5-6 Reps
Rest 90sec. Between Sets
*Shoot for 5% more than 2 weeks ago
https://www.youtube.com/watch?v=Fi2FhYZnC5A
Triceps:
10-12 Standing Banded Single DB Overhead Extension. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=6q4il9hnYgE
Abs:
6min. to get as far as possible…
10 Barbell Sit-Ups
10 Reverse Barbell Sit-Ups
9 Barbell Sit-Ups
9 Reverse Barbell Sit-Ups
8 Barbell Sit-Ups
8 Reverse Barbell Sit-Ups
…. 7,7… 6,6… All the way to 1,1…
https://www.youtube.com/watch?v=sseKZexnDkM
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.”
superset with;
5 HIGH Box Jumps
*Stacking plates and trying to get all reps as high as possible. You may take 10-15sec. after the deadlifts to do your first one.
Rest 2min. Repeat For 3 Total Sets.
*This deadlift cycle is DOUBLE PROGRESSION. See details below.
Everyone will start this program on the low end of the rep range, 6 reps at the same weight for 3 sets (week 1). The overall goal by the end of this program is to get ALL 3 sets a the same weight for 8 reps (ideally this should happen week 3). 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 reps again, 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 sets for 6 reps 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….