Strength & Conditioning:
10 Jerks 115/75
10 Toes-To-Bar
10 Hang Power Cleans 115/75
10 Handstand Push-Ups
ADV is adding 1 rep each round to each movement. So round 2 would be 11 of everything… Then 12… And so on…
NO QUITTING. Once you can not finish the 13 set for example, just go back to 10s immediately and finish.
Sweat:
21min. to get as far as possible…
10 Burpees
20 Calorie Of Choice
10 Burpees
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees
40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees
50 Double Unders
40 Crossbody Toe Taps
30 American KB Swings 53/35lb
20 Calorie Of Choice
10 Burpees
Rest 5min.
(26-35min.)
3 Rounds:
Min. 1) 40sec. of Single DB Bicep Curls
Min. 2) 40sec. of Single DB Tricep Extensions
Min. 3) 40sec. of Banded Pull-Aparts
—————————————-
Single DB Bicep Curls:
https://www.youtube.com/watch?v=Fi2FhYZnC5A
Single DB Tricep Extensions:
https://www.youtube.com/watch?v=ERVu9ZNhrSA
Banded Pull Aparts:
https://www.youtube.com/watch?v=LMZiR-z8VYE
Da Daily D:
For Time:
75 DB Bench Press
75 Pull-Ups
*Every time you break, complete a 200m Run
*Start the workout with a 200m Run
If you need to scale this, think about what I wrote above (4-5 sets per piece) and see if maybe 50 reps is more appropriate or maybe even 100 each for some of you studs out there.
Full Body Aesthetics: Day 2 Cycle 6
Chest:
Flat Barbell Bench Press
*5 Sets of 10 Reps at 60% of 1RM
*Rest EXACTLY 2min. Between Sets
*Use a 40X0 Tempo
Legs:
12-15 Landmine Curtsy Lunges on each leg. Rest 90sec. Between Sets. Repeat For 3 Total Sets.
*Really focus on the movement and put all the pressure into your glutes.
https://www.youtube.com/watch?v=B-jXkfoDiwc
Back:
12-15 Supinated Barbell Rows.
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=D2YGzQ5G6J4
Shoulder Superset:
10-12 Strict Barbell Press
Immediately into;
10-12 Barbell Upright Row
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=_JkUm2IpJj0
Triceps:
1min. of Banded Overhead Tricep Extensions.
1min. of Rest
Repeat For 3 Total Sets
*If you have a cable machine and a tricep rope, USE it!
https://www.youtube.com/watch?v=25_Y-oPMnPE
Biceps:
12-15 Alternating DB Bicep Curls on each arm.
Rest 60sec. Repeat for 3 Total Sets.
https://www.youtube.com/watch?v=gPZX2vTQSYY
Calves:
1min. of Seated DB Calf Raises
1min. REST
Repeat For 3 Totals Sets
*Go as heavy as you can and keep good slow controlled reps. 1sec. pause at the top if you can.
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.”
Pick 1 of these complexes depending on skill level.
1.) 3 Position Snatch
2.) 1 Hang Power Snatch + 1 Full Snatch + 1 Snatch Balance + 1 Overhead Squat
3.) 3 Power Snatches (This is the beginner level)