Do not park in the Broken Yolk lot on Saturday Morning! You will be hassled and possibly towed. Park on the street or in the large lot across the street.
Strength & Conditioning:
On a running clock:
8 Minutes to Build to Heavy Complex
3 Deadlift + 2 Hang Clean + 1 Shoulder to Overhead
*partners can share bars or have separate but you cannot lift at the same time.
8-16 min Run
1 Mile (in 200m Intervals)
16-26 min Push/Pull
Max bench press 135/95+ (the weight should be pretty heavy so you are only doing 5-8 reps each set)
*Every time you break complete 1 rope climb (if you can’t rope climb just practice)
*Alternate rounds with your partner
26-36 10 min AMRAP:
9 Toes to Bar
9 Chest to bar
9 Thrusters (95/65)
*ADV should do 9 reps Double Touch Toe + Chest to bar like this (you can kip them if you can’t butterfly):
Sweat:
EMOM x 35min: (5 Rounds)
Min 1: 15/12 Cal Row
Min 2: 20 Wall Balls 20/14
Min 3: 15 SDHP’s 75/55
Min 4: 15/12 Cal Bike
Min 5: 20 Sit-Ups
Min 6: 50 Double Unders
Min 7: Rest
Daily D:
15min. of Straight Booty Work:
5min. of:
30sec. of MAX DB Goblet Squats 45/30lb.+
30sec. of Rest
immediately into;
5min. of:
30sec. of MAX DB Alt. Lunges 45/30s
30sec. of Rest
immediately into;
5min. of:
30sec. of DB Hip Thrusts
30sec. of Rest
Then;
EMOM Until you fail…
1 Devil Press 45/30s
10 Air Squats
*Add 1 Devil Press each round
So… Round 2 looks like this…
2 Devil Press 45/30s
10 Air Squats
So… Round 2 looks like this…
3 Devil Press 45/30s
10 Air Squats
…. What can you get to?!
DB Hip Thrusts (Use 1 or both of your dumbbells. Place them on your hips and prop your back on something like a bench or box if you can. If you have nothing you can still pull it off, off the ground)
Lunges (Hold the DBs at your side)
DB Hip Thrust:
https://www.youtube.com/watch?v=SGZK0YZmEpU
DB Goblet Squat:
https://www.youtube.com/watch?v=bLPpeBiBaPo
Full Body Aesthetics Day 27 Cycle 8:
“DENSITY SATURDAY”
Legs:
5min. of Barbell Hip Thrust
Chest:
5min. of Flat DB Bench Press
Back:
5min. of Strict Pull-Ups
*Overhand grip the entire time. No underhand grip. However, you may switch from close grip to wide grip at any time.
Shoulders:
5min. of Single Arm DB Upright Rows
*On this one, you can NOT put the DB down the ENTIRE time. Constantly switch sides every 5-6 reps.
https://www.youtube.com/watch?v=0PpUdCGUDWU
Bicep:
5min. of DB Hammer Curls
*Curling both at the same time
Triceps:
5min. of Banded “Push” Downs
*If you have access to a cable machine, by all means, use it!
https://www.youtube.com/watch?v=aTOiLN7ab40
Abs:
5min. of Heavy DB weighted Sit-Ups
https://www.youtube.com/watch?v=7HOeW1m684I
Similar to all other Density Saturday’s we do, but for the recovery week we are going to be doing 5min. windows to account for the lesser volume that we need today.
Get warmed up and use a similar weight that you’ve been using all month.
NEW CYCLE STARTS MONDAY
REST 2-3min. AFTER EACH STATION
—————————————
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.