Workout of the Day Thursday June 10th

CrossFit:

A.) Power Clean (Week 6)
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: 3 reps at 90%GO IMMEDIATELY INTO THE FRONT SQUAT BELOW AFTER EACH SET:

Front Squat (Week 6)
After warm up sets complete:
Set 1: 3 reps at 70%
Set 2: 3 reps at 80%
Set 3: Max reps at 90% (shoot for more than 3)Rest 2-3min. After Each Superset

B.) For Time:
10-20-30-40-50
Barbell Thrusters (45/35lb. Bar)
*After each set of Thrusters complete both:
15/12 Cal Row or Bike or 200m Run
10 Toes-To-BarTime CAP: 18min.

Sweat:

Every 5min. x 7 rounds:
200m Run
200m Row
50 Double Unders
10 Back Squats 95/65
10 SDHP’s 95/65

This is going to be a lot harder than you think so pace yourself here… If you think you can RX+ this bad boy at 135/95, then go for it!

Try not to do a round faster than what’s repeatable. Then the last round, go for broke 🙂

Daily D:

For Time:
100 Double Unders
90 Air Squats
80 Sit-ups
70 Alt. Hang DB Snatches 45/30lb
60 Push-UPs
50 Clapping Flutter Kicks (L+R=2)
40 Renegade Rows (20ea arm)
30 DB Russian Twists 45/30lb. (L+R =1)
20 DB Power Cleans 45/30s
10 Toes-To-Bar

Fun chipper today! Post those scores 🙂

Clapping Flutter Kicks:
https://www.youtube.com/watch?v=or7bn1zuImo

Full Body Aesthetics Day 53 Cycle 9

DELOAD WEEK. New Cycle Starts Monday!

Legs:
6-8 Bulgarian Deadlifts on each leg
Rest 2min. Repeat For 3 Total Sets.
*DELOAD WEEK (Use 30% less than your heaviest weight you’ve used over the past 3 weeks.)
https://www.youtube.com/watch?v=qMGQYZL7DnU

Chest:
10-12 Reverse Grip Flat Barbell Bench Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=KEg2rbkSl6U

Back:
8-10 Towel T-Bar Rows
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=ERx1ROl72ZY

Shoulders:
12-15 Barbell Bent Over Lateral Raise.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=f35NduDZUtE

Triceps:
3 sets of Lee Priest Tricep Extensions to FAILURE. Rest 90sec. Repeat For 3 Total Sets.
*Your goal is to just keep solid form and get as many as possible. You can drop to your knees or adjust  the bar height at any time to scale it. Ideally you get between 15-20 reps each time.
https://www.youtube.com/watch?v=9itKVKnUFsg

Biceps:
10-12 Vertical Single DB Curl.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=MVEbujIbUlQ

Abs:
*Here’s a repeat from day 32. Let’s see how far you can get this time 🙂

6min. to get as far as possible…
10 Barbell Sit-Ups
10 Reverse Barbell Sit-Ups
9 Barbell Sit-Ups
9 Reverse Barbell Sit-Ups
8 Barbell Sit-Ups
8 Reverse Barbell Sit-Ups
…. 7,7… 6,6… All the way to 1,1…
https://www.youtube.com/watch?v=sseKZexnDkM

————————————————-

*DOUBLE PROGRESSION MODEL

The goal on these movements 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 working sets, 6 reps performed per set, 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….

————————————————-

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.”

Categories: WOD

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