Strength & Conditioning:
25 Snatches (75/55lb.)
400m Run or 400m Row
25 Snatches (75/55lb.)
400m Run or 400m Row
25 Snatches (75/55lb.)
Time CAP: 15min.
If you remember an old school benchmark called “Randy…” It’s essentially that workout with some 400s in between 🙂
PLEASE do not drop the bar today. 10s and 15s are fragile by themselves.
1.) 400m Farmer Carry with (2) 53/35lb. KBs
2.) 10-12 Weighted Tricep Dips. Rest 90sec. Repeat For 3 Total Sets.
3.) 12-15 DB Lateral Raises. Rest 90sec. Repeat For 3 Total Sets.
*Just wanted to throw this is in incase you finish fast today and want a little extra work
Sweat:
On a 15-minute clock, for max reps each round…
3min. AMRAP: Run 400m Then Max Pull-Ups
Rest 1 minute
3min. AMRAP: Run 400m Then Max Back Squats (115/75lbs.)
Rest 1 minute
3min. AMRAP: Run 400m Then Max Pull-Ups
Rest 1 minute
3min. AMRAP: Run 400m Then Max Back Squats (115/75lbs.)
Rest 5min. (Then complete part 2 below)
On a 15-minute clock, for max reps each round…
3min. AMRAP: Row 500m Then Max Wall Balls (20/14lb.)
Rest 1 minute
3min. AMRAP: Row 500m Then Max Push-Ups
Rest 1 minute
3min. AMRAP: Row 500m Then Max Wall Balls (20/14lb.)
Rest 1 minute
3min. AMRAP: Row 500m Then Push-Ups
*Squats are off the ground
Daily D:
Every 60sec. for 15min.
4 DB Power Cleans
5 Push Press
6 Alt. DB Lunges
*If you need to scale, you can drop this to 4 reps for all stations and that should be good. Or obviously you can lighten the weight.
*Suggested weights:
Men – 45lbs.
Women – 30lbs.
“Tabata Abs”
8 Rounds:
20sec. of Toes-To-Bar
10sec. of Rest
*If you have a light DB you can do this as weighted knee raises instead to switch things up. Looks like this: https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
Full Body Aesthetics Day 40 Cycle 8:
Shoulders:
Barbell Push Press
Set 1) 3 reps @70% of 1RM
Set 2) 3 reps @80% of 1RM
Set 3) MAX reps @90% of 1RM
*Shooting for more than 3 reps on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets
Legs:
6-8 Heavy Barbell Hip Thrusts.
*Shoot for 5%+ more than last week
Rest 2-3min. Repeat For 3 Total Sets.
Chest:
30sec. of High Band Fly’s (right)
Immediately into;
30sec. of High Band Fly’s (leftt)
30sec. Rest
(Repeat For 4 Total Rounds)
https://www.youtube.com/watch?v=WI1AQ1kEhCQ
Back:
12-15 Banded Single Arm Pull Downs (Prone Position) on each arm. Rest 60sec. After the 2nd arm. Repeat For 3 Total Sets. *Be sure and SQUEEZE at the bottom of every rep and pause for 1sec. These are actually a lot harder than they look!
https://www.youtube.com/watch?v=4_6a-5lNltw
Triceps:
10-12 Bilateral DB Overhead Extensions. Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7EUiaRGShlI
Bicep:
8-10 DB Hammer Curls (Curling both at the same time). Rest 90sec. Repeat For 3 Total Sets
Calves:
10-12 Seated DB Calf Raises. *On the last rep of each set, HOLD it at the top (Flexed) for a 10sec. count.
Rest 60sec. Repeat For 4 Total Sets.
*If you have access to a seated calf machine, use it!
https://www.youtube.com/watch?v=WSOtYQLefI8
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;
10-12 Hanging Weighted Knee Raises
Rest 2min. Repeat For 3 Total Sets.
Weighted Hanging Knee Raises:
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link
*DOUBLE PROGRESSION. See details below.
Just like the previous weeks, your goal is to EVENTUALLY get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. So for now, Start where left off from week 3 if you did’t get all 3 sets for 8 or add 5% to your heaviest set thus far if you made the 3 sets.
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….