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Monday

Weightlifting
The FINAL week of the 20 rep back squat program ya'll! Here's some important things for today:

1.) Make sure you add 5-10lb. more than what you did last week.
2.) If you failed last week for whatever reason, try that weight again or modify it to something you can hit.
3.) Shaking at about 14 reps in is normal and where the real mental toughness and results kick in :)
4.) GET FIRED UP AND DO WORK TODAY!! THIS IS THE FINAL DAY!!

*If you need more deets on today's piece, please read the description on September 13th
Back Squat (Week 6 of 6)
Spend about 10min. working up to a HEAVY 2-3 Rep Max.

Then rest up and go for your 20 rep max!

*Be sure to truly hit that 2-3 Rep Max! It helps a TON in making that weight feel LIGHT on your 20 rep. Trust me, it is NEEDED.
Metcon
Metcon (Time)
20 Rounds For Time:
5 Double DB Hang Power Cleans (45/30s)
5 Toes-To-Bar
RX+ Men: 50lb DBs
RX+ Women: 35lb DBs

Double DB Hang Power Cleans:
https://www.youtube.com/watch?v=MmcHmvGzEUQ
Accessory Work
Optional: (Pick one)

1.) 3 sets of "21 rep" Landmine Sit-Ups
- Rest 60sec. Between Sets
- Use heaviest weight possible with good form.
https://www.youtube.com/watch?v=J99PE_At6hQ

2.) 3 sets of 20-25 Banded Wood Chops per side
- Rest 60sec. Between Sets

 
 
Today's Programming
First off, congrats to everyone for making it through that last volume cycle! That is a super tough training block! However, training hard is not over yet! I need all of you to give me your best effort on a few max lifts this week so that we can use these numbers for the upcoming cycle. Normally, I would do the deload week now, but we have not done a max effort on some of these lifts in quite some time. So, we are going to hit it hard for 1 more week. After this week, we will take a deload week, then start the new cycle (Nov. 1st).
Weightlifting
Front Squat
Spend 10-12min. building up to a 1 rep max!

*I suggest doing sets of 2-3 reps from 30-75% effort, then just start doing sets of 1 until you reach your max. Rest as needed between sets to do your best.
Accessory Movements (RPE: 7-8)
_
Chest/Back Superset:
10-12 Flat DB Bench Press
Immediately into;
10-12 Towel T-Bar Row
Rest 90sec. Repeat For 3 Total Sets

Shoulder/Tricep Superset:
12-15 "L" Sit DB Presses
Immediately into;
12-15 Tricep "Pull" Downs (Banded or cable machine)
Rest 90sec. Repeat For 3 Total Sets

Biceps:
10-12 Alternating Curls on each arm.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=gPZX2vTQSYY

Abs:
10-12 Hanging Weighted Knee Raises. Rest 60sec. Repeat For 5 Total Sets. Increasing to the heaviest weight possible for 10 reps.
https://www.instagram.com/p/B-KZd2XKAr7/?utm_source=ig_web_copy_link

---------------------------------------

"L" Sit DB Press:
https://www.youtube.com/watch?v=ait9UMX1G84

Towel T-Bar Row:
https://www.youtube.com/watch?v=ERx1ROl72ZY&t=5s

Tricep "Pull" Downs:
https://www.youtube.com/watch?v=hbXUt-YYrPw
How to read "RPE"
RPE means "rate of perceived excursion." It's measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Warm-up
ALL of the sets above are "Working Sets." A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that's needed)
 
Metcon (No Measure)
Double Progression Movements Are Marked With 2 stars (**)
**See how this works below

Glute Awakening Series:
1min. of Banded Monster Walks
1min. of Rest. Repeat For 4 Total Sets.
*Walking forward and backward the same distance. Ideally 20-30 feet if possible.
https://www.youtube.com/watch?v=7grRsOkNlMI

**Legs/Glutes: (RPE: 10)
6-8 Bulgarian Split Squats (per leg)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=tSynlDZo5Fw

**Back: (RPE: 10)
6-8 Single Arm DB Bent Over Row
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=LIGW2GNSm7g

----------------------------------------------------

Accessory Movements: (RPE: 7-8)

Back:
1min. of Inverted Pull-Ups
1min. of Rest. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=StFgXWeTUiU

Biceps:
10-12 Single DB Bicep Curls
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=S5WXFOvEkuQ

Abs:
15-20 Weighted Seated Knee Tucks
Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=OFiw8ZJHKcg
-----------------------------------------------

Inverted Pull-Up:
https://www.youtube.com/watch?v=StFgXWeTUiU

-----------------------------------------------

**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% NEXT WEEK. 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....

-------------------------------------------------

"RPE" means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you're lifting to the point, where if you had to, you could get 3 more reps. So it's still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank 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."

--------------------------------------------------
Metcon
Metcon (AMRAP - Reps)
"Classic Fun PUMP kinda day"

20min. EMOM:
Min. 1.) Max Reps of DB Floor Press
Min. 2.) Max Reps of Strict Pull-Ups
Min. 3.) Max Reps of Weighted DB Sit-Ups
Min. 4.) Rest
----------------------------------------------------
DB Floor Press:
https://www.youtube.com/watch?v=eHhq6_yQ7JA

Weighted Sit-Ups:
https://www.youtube.com/watch?v=7HOeW1m684I

Tuesday

Below is one of my absolute favorite ways to lift and get some conditioning in! You are going to start on the rower and complete 12 cals for men and 9 cals for women, every minute.. For 5 straight minutes... This gets you super warm and mobile to start the clean and jerks. Then, as you start the clean and jerks, you will increase weight as you feel. Ideally, you climb as high as possible in weight. As soon as the last minute is over on the clean and jerks, you will immediately go back to the rower to do the same rowing sequence. Then you will start your deadlifts, with whatever you finished with on your clean and jerks and build each minute from there. Your score is your heaviest set of clean and jerks and heaviest set of deadlifts combined.
Weightlifting
Metcon (Weight)
EMOM x 5min.
12/9 Cal Row

EMOM x 10min.
2 Power Clean & Jerks (Climbing)

EMOM x 5min.
12/9 Cal Row

EMOM x 10min. (Climbing)
3 Deadlifts
NO REST BETWEEN SECTIONS. 30min. straight through!

If you prefer to assault bike, the calories would be 10/7 per minute.

RX+ is 15 Cal Row for men and 12 Cal Row for women.
Accessory Work
Optional Tricep Work:

3 Sets of 10-12 Weighted Bench Dips
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=JrHc1FBtVvM

3 Sets of Max Banded Tricep Push-Downs
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=o2v3e2YUnVc
Currently on week 1 of a 2 week "Bridge Cycle." Full description on 10/18.

After this week, we will have a deload week, then start the NEW CYCLE (Nov. 1st).
Weightlifting
Incline Barbell Bench Press
Spend 10-12min. building up to a 1 rep max!

*I suggest doing sets of 5-6 reps from 30-70% effort, then just start doing sets of 1-2 until you reach your max. Rest as needed between sets to do your best.
Accessory Movements (RPE: 7-8)
_
Back:
8-10 Single Arm Plank Rows (ea. arm).
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=A9BMGtYbFgI

Legs:
12-15 Landmine Lunges on each leg.
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=PiJOA4NKXAQ

Shoulders:
10 Supinated Barbell Front Raises
Immediately into;
10 Overhand Barbell Front Raises
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=gJFN4YJzhJA

Tricep:
10-12 Barbell Incline Skull Crushers.
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=cKTqfvoE4tA

Biceps:
3 sets of Single DB "21's."
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=bSjXlr8bwlY

Calves:
Put your bodyweight on a barbell and try and get as many reps as possible in 5min. Good, solid reps! Don't go too fast and rest whenever needed, but try to keep the breaks short. It's a short time window, but it's a painful one too :)
https://www.youtube.com/watch?v=G4RJBMAoypw
How to read "RPE"
RPE means "rate of perceived excursion." It's measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Warm-up
ALL of the sets above are "Working Sets." A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that's needed)
Metcon (No Measure)
Double Progression Movements Are Marked With 2 stars (**)
**See how this works below

Legs/Glutes: (RPE: 7)
12-15 Landmine Curtsy Lunges (each leg)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=B-jXkfoDiwc

**Glutes: (RPE: 10)
6-8 Barbell Hip Thrust
Rest 2min. Repeat For 3 Total Sets.

**Shoulders: (RPE: 10)
6-8 Seated DB Military Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=Sq2rCw1VlgM

----------------------------------------------------

Accessory Movements: (RPE: 7-8)

Shoulders:
8-10 DB Front Raises
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=t7lt-q3mUAU

Triceps:
8-10 Bilateral DB Overhead Extensions
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=7EUiaRGShlI

Abs:
50 Banded Wood Chops (right)
50 Banded Wood Chops (left)
Rest 1min.
30 Banded Wood Chops (right)
30 Banded Wood Chops (left)
https://www.youtube.com/watch?v=DOGrFtf93kk
----------------------------------------------

**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% NEXT WEEK. 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....

"RPE" means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you're lifting to the point, where if you had to, you could get 3 more reps. So it's still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank 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."

Weightlifting
Metcon (Weight)
Part 1.)

8-10 DB Bulgarian Split Squats on each leg
Immediately into;
Max unbroken set of DB Hip Thrusts
Rest 2min. Repeat For 3 Total Working Sets.
Metcon
Metcon (Time)
Part 2.)

With a nonstop running clock....
Min. 1) 60 Double Unders
Min. 2) Max Burpees

*Keep repeating this until you reach 75 Burpees
*Can you finish in 10min. or less? That's 15 burpees+ per round.
*Advanced can shoot for 75 Double Unders.

Wednesday

Weightlifting
Reverse Grip Bench Press
Superset these 2 movements together:

8-10 Reverse Grip Bench Press
8-10 Reverse Grip Barbell Bent Over Rows

Rest 2min. Repeat For 3 Total Working Sets.

Reverse Grip Bench Press:
https://www.youtube.com/watch?v=iKC6YWS4-_g

Reverse Grip Barbell Bent Over Rows:
https://www.youtube.com/watch?v=uJ3ENVHRWEs
Metcon
Metcon (Time)
Every 60sec. until you finish 150 KB Swings...

Min. 1)
5 Pull-Ups
10 Push-Ups
20 Double Unders

Min. 2)
Max American KB Swings (53/35lb.)
To be clear... The workout goes like this...

The first minute, you are completing 5 pull-ups, 10 push-ups, and 20 double unders. Then, on the next minute you are completing as many KB Swings as possible. This sequence continues until you hit 150 KB Swings.

*If for any reason you can not get all the work done in minute 1, then just shave the numbers down a little. If you can not do dubs, consider doing 5 high box jumps there (30/24" height).
Today's Programming
Currently on week 1 of a 2 week "Bridge Cycle." Full description on 10/18.

After this week, we will have a deload week, then start the NEW CYCLE (Nov. 1st).
Weightlifting
Deadlift
Conventional Deadlift

Set 1) 5 reps @75% of 1RM
Set 2) 3 reps @85% of 1RM
Set 3) MAX reps @95% of 1RM

*Shooting for more than 1 rep on the last set
*Warm-up sets not included
*Rest 2-3min. Between Sets

P.S. *DO NOT MAX OUT TODAY! Since most of you already know your 1 rep max on this lift, it's not needed. Save that for a few weeks from now :)
Accessory Movements (RPE: 7-8)
_
Chest/Back Superset:
10-12 Partial DB Cleavage Cutters
Immediately into;
10-12 Regular Grip Barbell Rows
Rest 90sec. Repeat For 3 Total Sets.

Shoulders:
15-20 Bent Over DB Shrugs.
Immediately into;
20-25 Banded Pull-Aparts
Rest 90sec. Repeat For 3 Total Sets.

Tricep/Bicep Superset:
10-12 Bilateral Tricep Extensions
Immediately into;
10-12 Supinated DB Curls
Rest 90sec. Repeat For 3 Total Sets.

Abs:
10-15 Heavy DB weighted Sit-Ups. Rest 60sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=7HOeW1m684I
---------------------------------------

Bent Over DB Shrugs:
https://www.youtube.com/watch?v=vViaS4ig9ro

Supinated DB Curls:
https://www.youtube.com/watch?v=LRylj1o3bdI

Bilateral Tricep Extension:
https://www.youtube.com/watch?v=7EUiaRGShlI

Banded pull aparts:
https://www.youtube.com/watch?v=LMZiR-z8VYE

Partial DB Cleavage Cutters:
https://www.youtube.com/watch?v=1s060xEkQX8
How to read "RPE"
RPE means "rate of perceived excursion." It's measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Warm-up
ALL of the sets above are "Working Sets." A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that's needed)
Metcon (No Measure)
Double Progression Movements Are Marked With 2 stars (**)
**See how this works below

Glute Awakening Series:
12-15 Banded Donkey Kicks (per leg)
Rest 60sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=Dz2QTHWV7Pw

**Legs/Glutes: (RPE: 10)
6-8 Bulgarian Split Squats (per leg)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=tSynlDZo5Fw

**Back: (RPE: 10)
6-8 Single Arm DB Bent Over Row
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=LIGW2GNSm7g

----------------------------------------------------

Accessory Movements: (RPE: 7-8)

Back:
8-10 Barbell Rows (Supinated Grip)
Rest 90sec. Repeat For 3 Total Sets
https://www.youtube.com/watch?v=uJ3ENVHRWEs

Biceps:
8-10 Reverse Grip Barbell Curls
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yu31dAIUsDc

Abs:
8-10 Barbell Rollouts
Rest 90sec. Repeat For 4 Total Sets.
https://www.youtube.com/watch?v=WTJEESE8Hhg
**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% NEXT WEEK. 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....

-------------------------------------------------

"RPE" means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you're lifting to the point, where if you had to, you could get 3 more reps. So it's still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank 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."
Metcon
Metcon (Time)
You owe me a 10min. TOTAL PLANK HOLD.

The clock starts with you performing;

2 Rounds of:
4 Double DB Snatches
8 Toes-To-Bar

IMMEDIATELY into your 10min. Plank Hold

EVERY TIME you rest or break complete, you must complete another 2 rounds of the above workout.

Time Cap: 30min.
Weight: 45/30s
This is a SUPER FUN challenge and hell of a workout!

Can you finish in the time CAP!? Will you go for a max effort plank on you first one or will you strategize? Tough questions :)

*If you happen to want to make this a little harder because you're a freak at planks and you can do this in like 2 rounds, then make it 15min.

Double DB Snatch:
https://www.youtube.com/watch?v=e_YxppBYXew

Thursday

Today's Programming
Closing out this cycle with a Max Front Squat and our heaviest set of Hip Thrusts for 6-8 reps possible! After all the 20 reps we have been doing, this front squat should be feeling strong so I am excited to see the numbers! Remember... Below is 3 "Working Sets." That means you will have a few "Warm-Up" sets before you start to actually count those 3 sets. Close out the week strong everyone!
A.
Weightlifting
3 Supersets:

1 Front Squat (90+% effort on all sets)
6-8 Barbell Hip Thrust (90+% effort on all sets)

Rest 2-3min. Between Sets.

*Put Scores Below
*Try not to transition more than 20-30sec. between movements
*Recovery sets and reps today on the front squats
*Shooting for 5% more on the hip thrusts than last week
Front Squat (3 x 1)
 
Barbell Hip Thrust (3 x 8)
 
B.
Metcon (Time)
3 Rounds For Time:

25 Wall Balls (20/14lb.)
20 Sit-Ups

Immediately into;

3 Rounds For Time:

20 DB Lunges (45/30lbs.)
15 Toes-To-Bar

Immediately into;

3 Rounds For Time:
15 Air Squats
10 DB Russian Twists (45/30lb.)
Super fun leg or core BLASTER!

On the DB lunges, left + right = 2 reps.

On the Russian Twists, left + right = 1 rep. And yes, I want you using the heavy weight so that the 10 reps is hard! Also, make sure the dumbbell TOUCHES THE GROUND for every rep!

DB Russin Twist:
https://www.youtube.com/watch?v=N5j0NbJvH4o
Accessory Work
Optional Extra Credit:

3 x 200m Farmer Carries with (2) Kettlebells
- Men's weight: 53-70lb.
- Women's weight: 35-44lbs.
- Rest 60-90sec. Between sets
REST DAY
*Week 1 of a 2 week long "Bridge Cycle." Day 1 starts on 10/18/2021. After we get some 1 rep max numbers (this week), we will have a delaod week (next week.) Then the NEW CYCLE will start November 1st!

-----------------------------------------------------------------------------------------------------------------------

Since this current cycle is 5 days per week, I do not recommend doing any additional work on your rest days. We really need these days to recover so we can keep progressing in those strength numbers each week. Extra activity is only going to hurt your progress, trust me!

Things you can do if you like:
- Go on a walk
- Do a fun activity like biking, surfing, a light jog, etc... Just nothing at maximal efforts!
- Yoga or some kind of mobility/stretching routine
Weightlifting
Metcon (No Measure)
Double Progression Movements Are Marked With 2 stars (**)
**See how this works below

Glute Awakening Series:
15-20 Banded Side Lying Clam (right)
Immediately into;
15-20 Banded Side Lying Clam (left)
Rest 60sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=wollcQmcKas

**Glutes/Legs:
6-8 Single Leg Deadlifts (per leg)
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=67FjI6131TA

**Chest:
6-8 Flat DB Bench Press
Rest 2min. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=s5gbPzuHDRE

----------------------------------------------------

Accessory Movements: (RPE: 7-8)

Chest:
10-12 Banded Incline Fly's
Rest 90sec. Repeat For 3 Total Sets.
*You may use a cable machine here as well.
https://www.youtube.com/watch?v=NqUnIB--kAw

Calves:
3 Position Standing Barbell Calf Raises:
8-10 Reps with toes facing forward
8-10 Reps with toes facing inward
8-10 Reps with toes facing outward
*Rest 90sec. Repeat For 3 Total Sets.
*Use the heaviest you can here
https://www.youtube.com/watch?v=UQ4lCg0VzgE

Abs:
1min. of Max Scissor Toes To Bar
1min. of Rest. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=84LWll7opVE
**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% NEXT WEEK. 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....

-------------------------------------------------

"RPE" means rate of perceived exertion. RPE of 10 means you can not do any more reps. This is max effort. RPE of 7 means that you're lifting to the point, where if you had to, you could get 3 more reps. So it's still difficult, but not EVERYTHING you have. REP of 8 means you have to 2 reps left in the tank 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."
EST DAY
Since this program is minimal equipment and the total volume isn’t huge, you may opt to do an additional workout here or on Sunday. However, for most of us, 2 days of rest is absolutely needed and deserved :)

So if you feel like doing an additional workout today, I recommend going through some of the past workouts that you may have missed on this program. Or, you could take a peak at some of the other programs and see if there's something there that you have enough equipment to pull off. Sometimes Sweat, Strength & Conditioning, and Full Body Aesthetics do not require tons of equipment.

Some other options to think about today:
- Go on a walk
- Do a fun activity like biking, surfing, a light jog, etc... Just nothing at maximal efforts!
- Yoga or some kind of mobility/stretching routine
- Since nutrition is a big part of our fitness goals, today can also be a great day to food shop, meal prep, and remind yourself to dial in this section of your training!

Friday

A.
Weightlifting
FINAL WEEK of the "CHALK Shoulder Complex!" Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It's ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.
CHALK Shoulder Complex (3 x 1)
1 Rep is:

2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.
Metcon
You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time.
Metcon (Time)
18min. Running Clock...

Run 600m
Row 200m
Run 400m
Row 400m
Run 200m
Row 600m

in remaining time, find your your 1 Rep Max Hang Clean (squat or power).
Score for this box is just your time on the cardio section. Put your max lift below.
Hang Clean
 
Accessory Work
Optional Bonus Work:

3 Sets of 12-15 Lateral DB Raises
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=pKEdOuY4Ayg

3 Sets of DB Front Raises
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=t7lt-q3mUAU
Today's Programming
Currently on week 1 of a 2 week "Bridge Cycle." Full description on 10/18.

After this week, we will have a deload week, then start the NEW CYCLE (Nov. 1st).
Weightlifting
Standing Barbell Strict Press
Spend 10-12min. building up to a 1 rep max Standing Strict Press (Not Push press).

*I suggest doing sets of 2-3 reps from 30-75% effort, then just start doing sets of 1 until you reach your max.

Rest as needed between sets to do your best.
Accessory Movements (RPE: 7-8)
_
Legs:
10 Lateral Barbell Lunges (right only)
10 Lateral Barbell Lunges (left only)
Rest 90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=v8DxqlcxQSg

Chest/Back Superset:
12-15 Banded Incline Fly's
Immediately into;
10-12 Seal Rows (not incline like we've been doing)
Rest 90sec. Repeat For 3 Total Sets.

Triceps:
10-12 Banded Tricep "Push" Downs
Rest 60sec. Repeat For 3 Total Sets.
*By all means, if you have a cable machine, use it!
https://www.youtube.com/watch?v=o2v3e2YUnVc

Biceps:
8-10 Reverse Grip Barbell Curls.
Rest 60-90sec. Repeat For 3 Total Sets.
https://www.youtube.com/watch?v=yu31dAIUsDc

Calves:
8 Rounds:
20sec. of Weighted Seated Calf Raises
10sec. Hold at the top
*There is no rest at any point and this gets tough after about 2min. Hang in there and try not to rest. Also, try to shoot for the same number of reps each round on the raises.
*I recommend the weight being on the lighter side. Just 20-25lbs. should be plenty for men. About half that for ladies.
https://www.youtube.com/watch?v=WSOtYQLefI8
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Banded Incline Fly's:
https://www.youtube.com/watch?v=NqUnIB--kAw

Seal Rows:
https://www.youtube.com/watch?v=MxcKDlzkOwI
How to read "RPE"
RPE means "rate of perceived excursion." It's measured on a scale between 1 and 10. 1 is the lowest and 10 is the highest. When it says an RPE of 7, that means that you left 3 reps in the tank. And an RPE of 10 Means that you hit absolute failure. Make sure you truly hit these numbers! This makes or breaks results!
Warm-up
ALL of the sets above are "Working Sets." A true set starts at the RPE numbers prescribed above. Warm up sets DO NOT count towards the sets listed above.

Recommended Warm-Up Routine:
1.) Spend 5-10min. on any kind of low impact cardio
2.) Spend 5min. either foam rolling the primary muscle groups for the day or doing a few stretches that will benefit the primary lift for the day.
3.) Complete 1-3 sets of every movement above with lighter weights that your working sets. (For most of you, this all that's needed)

Text

Weightlifting
Metcon (No Measure)
DENSITY FRIDAY!

Legs/Glutes:
7min. of Weighted Box Step-Ups
*Use a DB that you can go pretty much unbroken for the entire 7min.
https://www.youtube.com/watch?v=ZbVE8BlMfEk

Back:
7min. of DB Incline Seal Rows
https://www.youtube.com/watch?v=iDf_T_TGTD8

Shoulders/Rear Delts:
7min. of Banded Face-Pulls
*If you have access to a cable machine, you may use that here also!
https://www.youtube.com/watch?v=QOBO234Cd24

Triceps/Bicep Superset:
7min. of...
6-8 Banded Straight Bar Curl
6-8 Banded "Pull" Down (underhand)
*If you have access to a cable machine, you may use that here also!
*On this one, you are doing the curls immediately into the pull downs. Still shooting for as many sets and reps as possible like all the other sections. You just have 2 movements back to back on this one.

Abs:
7min. of Weighted Planks...
1min. On
1min. Off
1min. On
1min. Off
1min. On
1min. Off
1min. On
*Put a plate on your back and either rest on your hands or elbows. Keep your back FLAT and squeeze your glutes to engage your lower abs more. Keep the same weight for all sets.
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Banded Straight Bar Curl:
https://www.youtube.com/watch?v=CKsfPNOgam4

Banded "Pull" Down (underhand):
https://www.youtube.com/watch?v=bq-B1r63N5A

-----------------------------------------------

Alright everyone, so we did this exact same "Density Friday" on "Day 19" and "Day 47" of this program.

Your goal is to get more reps with the same weight you did last time OR use a slightly heavier weight and shoot for the same reps!

This is the last time we will be repeating this piece, so really go for it today!

------------------------------------------

REST 2-3min. AFTER EACH STATION

------------------------------------------

Warming Up today is just going to be a few reps with a slighter lighter weight than you plan on using for the 7min. Then the weight is already on the lighter end, so we can get right into it!

Text

Metcon
Metcon (AMRAP - Rounds)
"Macho Man... Daily D Style"

Every 60sec. 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
4.) Maybe go super heavy and just do 3/3/3
One of my all time favorite Daily D workouts!

You are using TWO dumbbells the entire time.

We don't usually do 2 DB front squats, so here's what it looks like:
https://www.youtube.com/watch?v=B86Zj72LwzA

Text

Saturday

A.
Weightlifting
FINAL WEEK of the "CHALK Shoulder Complex!" Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It's ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.
CHALK Shoulder Complex (3 x 1)
1 Rep is:

2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.
Metcon
You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time.
Metcon (Time)
18min. Running Clock...

Run 600m
Row 200m
Run 400m
Row 400m
Run 200m
Row 600m

in remaining time, find your your 1 Rep Max Hang Clean (squat or power).
Score for this box is just your time on the cardio section. Put your max lift below.
Hang Clean
 
Accessory Work
Optional Bonus Work:

3 Sets of 12-15 Lateral DB Raises
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=pKEdOuY4Ayg

3 Sets of DB Front Raises
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=t7lt-q3mUAU

Text

A.
Weightlifting
FINAL WEEK of the "CHALK Shoulder Complex!" Your goal is to lift anywhere between 2-5% more than last week!

Also, a few things to remember:
1.) Strict Press does not allow any dipping at the knee. It's ALL shoulders.
2.) Push Press does allow a knee dip to drive the bar up , BUT you are not allowed to dip under the bar after that initial dip.
3.) Split Jerks allow a dip at the drive phase AND a dip under the bar.
CHALK Shoulder Complex (3 x 1)
1 Rep is:

2 Strict Press
3 Push Press
4 Split Jerk

Rest 2min. Repeat For 3 Total Working Sets.
Metcon
You have 2 scores in this section. 1 for the time it takes you to finish the cardio section. And then 1 more for the weight lifted in the remaining time.
Metcon (Time)
18min. Running Clock...

Run 600m
Row 200m
Run 400m
Row 400m
Run 200m
Row 600m

in remaining time, find your your 1 Rep Max Hang Clean (squat or power).
Score for this box is just your time on the cardio section. Put your max lift below.
Hang Clean
 
Accessory Work
Optional Bonus Work:

3 Sets of 12-15 Lateral DB Raises
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=pKEdOuY4Ayg

3 Sets of DB Front Raises
- Rest 60-90sec. between sets
- https://www.youtube.com/watch?v=t7lt-q3mUAU
Weightlifting
Metcon (No Measure)
Rest Day

OR...

For those of you who want to workout 5 days per week, you can put an optional "Conditioning Day" here, on Sunday (tomorrow), or on Wednesday from earlier in the week.

Doesn’t matter which day you choose to add it to, but only pick 1 day. 4-5 days of hard training is really all we need with this format, I promise!

If you choose to add the conditioning day, feel free to look at the strength & conditioning and sweat programs and just pick any particular day that looks fun to you! All you have to do is change the date and you'll be able to see thousands of workouts to choose from :)

Text

Metcon
Metcon (No Measure)
"Flex Saturday"

5min. of Single DB Cleavage Cutters for Max Reps

5min. of Single Arm DB Bent Over Rows for Max Reps (Switch sides every 5-7 reps nonstop)

5min. of Single DB Bicep Curls

5min. of Single DB Skull Crushers for Max Reps

5min. of Deficit Single Leg DB Calf Raises
(Switch sides every 5-7 reps nonstop)
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- Rest 90sec. Between Stations
- Inevitably, you will have to take many rest breaks, but try and keep them between 15-20sec.
- For weight, you want to choose something that you can do for like a set of 15-20 reps. Then start chipping away at sets of 6-8 for the remaining time (Unless otherwise specified).

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Single DB Cleavage Cutter:
https://www.youtube.com/watch?v=GEWgxUYNYxA

Single DB Bicep Curl:
https://www.youtube.com/watch?v=Fi2FhYZnC5A

Single DB Skull Crushers:
https://www.youtube.com/watch?v=X5Zc1trq4sM

Deficit Single Leg DB Calf Raises:
https://www.youtube.com/watch?v=1orsTuEvD88

Sunday