Strength & Conditioning:
1min. of Toes-To-Bar
1min. of Alt. Front Rack Lunges 95/65
1min. of Box Jumps 20″
1min. of Burpees
1min. of American KB Swings 53/35lb.
1min. of REST
Repeat For 3 Total Rounds
Sweat:
4min. AMRAP:
10 Barbell Push Press 75/55lb.
15 Cal Row
4min. AMRAP:
10 Toes-To-Bar
15 Barbell Front Squat 75/55lbs.
4min. AMRAP:
10 Push-Ups
15 American KB Swings 53/35lbs.
4min. AMRAP:
15 Barbell Push Press 75/55lb.
10 Cal Row
4min. AMRAP:
15 Toes-To-Bar
10 Barbell Front Squat 75/55lbs.
4min. AMRAP:
15 Push-Ups
10 American KB Swings 53/35lbs.
*REST 2min. After Each 4min. AMRAP
*Total Time: 36min.
4min. on by 2min. off should be just enough for you to push hard and still recover for the next section. So keep the intensity high!
Daily D:
Minute 1: 12 Burpees
Minute 2: 4 Double DB Snatches 45/30s
Minute 3: 12 Burpees
Minute 4: 5 Double DB Snatches 45/30s
Minute 5: 12 Burpees
Minute 6: 6 Double DB Snatches 45/30s
Minute 7: 12 Burpees
Minute 8: 7 Double DB Snatches 45/30s
Adding 1 Extra Double DB Snatch…. Until You Can No Longer Hang On… How far can you make it?! I’m thinking most of you will make it to 11-13 reps
Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew
Pick One:
3 Sets of 12-15 Single Leg Deficit Calf Raises on each leg.
Rest 60sec. Between Sets.
https://www.youtube.com/watch?v=1orsTuEvD88
or
For Time:
100 DB Russian Twists 35/20lb.
*Left+Right=1 rep
Full Body Aesthetics: Day 52 Cycle 8
RECOVERY WEEK
Legs:
Sumo Stance Deadlift
Set 1) 5 reps @40% of 1RM
Set 2) 5 reps @50% of 1RM
Set 3) 5 reps @60% of 1RM
*Warm-up sets not included
*Rest 2-3min. Between Sets
Chest/Back Superset:
12-15 Banded Incline Fly’s
10-12 Barbell Rows (Regular Grip)
Rest 2min. Repeat For 3 Total Sets.
Shoulders:
10-12 Landmine bent Over Lateral Raise on each arm
– Rest 90sec. After the 2nd arm.
– Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=0ONVinOc9XY
Tricep/Bicep Superset:
10-12 Double DB Skull Crushers
10-12 Single DB (held vertical) Curls
Rest 2min. Repeat For 3 Total Sets.
Abs:
12-15 DB Russian Twists.
Rest 30sec. Repeat For 5 Total Sets.
*Pick a weight that feels like a 20 rep max
*Left+Right = 1 rep
https://www.youtube.com/watch?v=sKqCLk6qINs
Double DB Skull Crushers:
https://www.youtube.com/watch?v=7M1mO6AdFto
Single DB Curls (held vertical):
https://www.youtube.com/watch?v=oIPx66RnnYo
Barbell Row with Regular Grip:
https://www.youtube.com/watch?v=GV-37GQvUgU
Banded Incline Fly’s:
https://www.youtube.com/watch?v=8f7KXcOfzsI
————————————————-
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.
Booty Crew:
I don’t usually post these but I thought it might be cool to put it out there.
A.) 20min
5-10 Heavy Hip Thrusts (each rep pause at the top for 3 seconds)
20 Heavy DB Donkey Kicks
12e Side Single DB Biceps Curl & Press (alternate arms & hold non-working arm at 90 degrees)
B.) 20min
12-15e Double Deficit DB Split Squats
5-4-3-2-1e Banded Single leg Hip Thrusts
15 Reps DB Chest Fly + DB Skull Crushers
C.) 20 min
12-15e Deficit Curtsy Lunges
20e Side Lying plate Abductions
30e Banded Fire Hydranats
6-8 Reps
superset with;
1min. Weighted Planks on your hands
Rest 2min. Repeat For 3 Total Sets.
*DOUBLE PROGRESSION. See details below.
The goal is to get ALL 3 sets for 8 reps. Once you can do that, you add 5% to the bar NEXT TIME. That new load should knock you down to 3 sets at 6-7 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 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….