Strength & Conditioning, Sweat, Da Daily D, Full Body Aesthetics WODs Mon Nov 16th 2020

Strength & Conditioning:

A.) Back Squat (Week 1 of 4)
Complete a few warm up sets, and then:
65% x 5
75% x 5
85% x max reps
*Rest 2-3min. Between Sets (including the plank)
* In between sets, complete a 1min. Plank Hold (on your hands) with a 45/25lb plate (or more) on your back. If you squat correctly, you should feel the fatigue from this in your actual squats. That’s a good thing don’t worry 🙂
B.) 15min. AMRAP:
10 Cal Row or 12 Cal Bike or 100m Run
10 Wall Balls 30/20
2 Squat Cleans at 50% of 1RM

*Every 2 Rounds add 5% to the bar.
*So it goes like this:
– Round 1 and 2 is 50%
– Round 3 and 4 is 55%
– Round 5 and 6 is 60%… and so on…

*Scaled is 135/95 the entire time.

Sweat:

1 Round: (0-5min.)
Run 1000m

(5-10min.)
5min. AMRAP:
8 DB Floor Press 50/25s
8 DB Deadlifts 70/45s

1 Round: (10-15min.)
Row 1000m

(15-20min.)
5min. AMRAP:
8 DB Bench Press 50/25s
8 DB Deadlifts 70/45s

1 Round: (20-25min.)
Assault Bike 1 Mile
*0.7 Miles for Ladies

(25-30min.)
5min. AMRAP:
8 DB Bench Press 50/25s
8 DB Deadlifts 70/45s

– Go hard on those cardio sections and beware of how nasty those bench/deadlift amraps get 😉

– 1000m run is an 800m + 200m.

Da Daily D:

“Macho Man… Daily D Style”

EMOM for as long as possible…
4 DB Power Cleans 45/30s
4 DB Front Squats
4 DB Push Jerks
**Stop at 20min. regardless

RX+ options:
1.) 5/5/5 rep scheme
2.) 50/35lbs DBs
3.) both

One of my all time favorite Daily D workouts!

Full Body Aesthetics: Day 1 Cycle 5

This new cycle is going to be including some advanced strength training work! Each day will have it’s own specific focus point. Today is the squat portion and you will see the specific weights needed for these lifts. Be sure to have an accurate guesstimate of your 1 rep max.

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.”

Legs:
Back Squats
Set 1) 5 reps @ 65% of 1RM
Set 2) 5 reps @ 75% of 1RM
Set 3) MAX unbroken reps @ 85% of 1RM
*Rest 2-3min. Between Sets

Chest:
8-10 Incline Barbell Bench Press. Rest 90sec. Repeat For 3 Total Sets.

Back:
1min. of Max Effort Chin-Ups (underhand grip)
Rest 90sec. Repeat For 3 Total Sets.

Shoulders:
1min. of Leaning Lateral DB Raises on the Right Arm Only
Immediately into;
1min. of Leaning Lateral DB Raises on the Left Arm Only
Rest 90sec. Repeat For 3 Total Sets. (*Go pretty light here. I only use 10-15lbs. myself)
https://www.youtube.com/watch?v=oEyXGf2e35Q

Triceps:
20 Banded Tricep Pull-Downs with a pipe or equivalent. Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=hbXUt-YYrPw

Biceps:
10-12 Straight Bar Barbell Bicep Curls. Rest 60sec. Repeat For 3 Total Sets.

Abs:
60 Landmine Sit-Ups For Time
*20 in the left arm
*20 in the right arm
*20 in both arms
https://www.youtube.com/watch?v=XpIJA212Zeo

Categories: WOD

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