Strength & Conditioning:
Teams of 2. Only 1 person works at a time.
Split the reps however you like. “You go, I go” is probably the fastest.
60 Rounds:
2 Hang Power Cleans (185/135lbs.)
4 Wall Balls (30/20lb.)
Rest 5min.
30 Rounds:
4 Deadlifts (225/155lbs.)
6 Cal Row
Sweat:
Teams of 2! Only 1 person works at a time. Split the reps however you like!
5 min to get as far as possible…
20 Burpees
30 Barbell Front Squats 75/55lbs.
20 Cal Row
30 Sumo Deadlift High Pulls 75/55lbs.
20 Burpees
30 Barbell Front Squats 75/55lbs.
20 Cal Row
Rest 90 sec
10 min to get as far as possible…
30 Burpees
40 Barbell Front Squats 75/55lbs.
30 Cal Row
40 Sumo Deadlift High Pulls 75/55lbs.
30 Burpees
40 Barbell Front Squats 75/55lbs.
30 Cal Row
Rest 3 min
For Time! (Time CAP: 15min.)
40 Burpees
50 Barbell Front Squats 75/55lbs.
40 Cal Row
50 Sumo Deadlift High Pulls 75/55lbs.
40 Burpees
50 Barbell Front Squats 75/55lbs.
40 Cal Row
Daily D:
“Density Saturday”
5min. of DB Lateral Lunges
*Switch sides every 5-10 reps nonstop
5min. of Single Arm DB Strict Shoulder Press
*Switch sides every 5-6 reps nonstop
5min. of Single Arm DB Bent Over Row
*Switch sides every 5-6 reps nonstop
5min. of Single DB Skull Crushers
5min. of Single DB Bicep Curls
– Rest 90sec. Between Stations
– Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
– For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).
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DB Lateral Lunges:
https://www.youtube.com/watch?v=J__i3h4-M4Y
Single DB Skull Crushers:
https://www.youtube.com/watch?v=X5Zc1trq4sM
Single DB Bicep Curls :
https://www.youtube.com/watch?v=S5WXFOvEkuQ
Full Body Aesthetics Day 48 Cycle 8:
DENSITY SATURDAY!
Legs:
7min. of Back Rack Lunges
(Switching sides every 6-8 reps)
Chest:
7min. of Incline DB Bench Press
Back:
7min. of Single Arm DB Rows
(Switching sides every 6-8 reps)
Shoulders:
7min. of Leaning Lateral DB Raises
(Switching sides every 6-8 reps)
https://www.youtube.com/watch?v=oEyXGf2e35Q&pbjreload=101
Tricep/Bicep Superset:
7min. of:
6-8 Tricep “Pull” downs
Immediately into;
6-8 Supinated DB Curls
Abs:
7min. of 5 Plate Sit-Ups + 5 Reverse Plate Sit-Ups
https://www.instagram.com/p/B-chH8HlpFf/?igshid=1t9unqolzp2ey
Banded Tricep Pull-Downs:
https://www.youtube.com/watch?v=hbXUt-YYrPw
Supinated DB Curls:
https://www.youtube.com/watch?v=LRylj1o3bdI
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No matter what, your goal is to lift MORE TOTAL weight than you lifted last week. Ideally at-least 5% more. You can do that by getting more reps with the same weight as last week or by using a heavier weight and trying to get the same amount of reps. Up to you!
If you need more information on today’s piece, check last weeks description.
REST 3-4min. AFTER EACH STATION
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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” or reps in the case of Density Saturday’s.
The Goals is to have you finish in 12-15min. range on each, so if you want to bump the weight up a bit to slow you down then I definitely advise that. Most of you will probably be moving at 15-20sec. per round.
That 5min. Rest is there to give you enough time to recharge to go HARD again and change your weights out.
Time CAP: 35min