Shasta
03-02-2010, 08:17 PM
My training is constantly changing so this is not a routine. It is far from it. this is just an example of what a week can look like
work out 1
jump rope for 5 minutes warm up
jumping jacks for 3 minutes fast pace.
10 single arm kettlebell snatches per arm right into max bodyweight bench press x 4
8 belt pullups (one arm lower then the other to favor one side) per side right into 3 minutes of jump roping x 4
platform pushups (start with one arm extended to the ground and the other on the platform to favor one side).x12 Alternate sides then both arms on the platform x25 followed by kettlebell clean-thrusters
work out 2
95 lb Thrusters x12 followed by bench jumps(jumping onto the bench) in the squat position x 6
overhead lunges single arm barbell, 65 lbs x 7 followed by bench jumps in the squat position x4
forward to backward lunges bodyweight x 10 per leg 3 sets
platform jumps on the 3 1/2 ft platform staying in squat position x 4
yoga to cool down
workout 3
jump rope for 10 minutes, jumping jacks for 5 minutes, 10 minute break x 3
(did this during a movie in my room)
workout 4,
95 lb hang clean and jerksx 10
115 lb hang clean and jerks x 8
135 hang clean and jerks x 4
165 hang clean and jerks x 2
105 db bench press x 10 (per arm)
120 db bench press x 6
35 db press one arm held halfway the other executing for 12 reps, switch arms, then both arms for 20 reps
jump rope for 10 minutes
explosive pullups. I would move arms out further in mid movement if this makes sense, then move back inwards ending in 8 total right into 5 kettlebell snatches per arm x2
53 lb weighted kettlebell pullups into kettlebell snatches x 2
10 kettlebell single arm rows (explosive) 70 lbs x 2
workout 5 + 6 (same day)
jump rope 3 minutes, speed bag 5 minutes, bag for 3 minutes x 4
broken up within two 45 minute sessions morning and night
mg this is so you could understand the bs that dont make sense to you
work out 1
jump rope for 5 minutes warm up
jumping jacks for 3 minutes fast pace.
10 single arm kettlebell snatches per arm right into max bodyweight bench press x 4
8 belt pullups (one arm lower then the other to favor one side) per side right into 3 minutes of jump roping x 4
platform pushups (start with one arm extended to the ground and the other on the platform to favor one side).x12 Alternate sides then both arms on the platform x25 followed by kettlebell clean-thrusters
work out 2
95 lb Thrusters x12 followed by bench jumps(jumping onto the bench) in the squat position x 6
overhead lunges single arm barbell, 65 lbs x 7 followed by bench jumps in the squat position x4
forward to backward lunges bodyweight x 10 per leg 3 sets
platform jumps on the 3 1/2 ft platform staying in squat position x 4
yoga to cool down
workout 3
jump rope for 10 minutes, jumping jacks for 5 minutes, 10 minute break x 3
(did this during a movie in my room)
workout 4,
95 lb hang clean and jerksx 10
115 lb hang clean and jerks x 8
135 hang clean and jerks x 4
165 hang clean and jerks x 2
105 db bench press x 10 (per arm)
120 db bench press x 6
35 db press one arm held halfway the other executing for 12 reps, switch arms, then both arms for 20 reps
jump rope for 10 minutes
explosive pullups. I would move arms out further in mid movement if this makes sense, then move back inwards ending in 8 total right into 5 kettlebell snatches per arm x2
53 lb weighted kettlebell pullups into kettlebell snatches x 2
10 kettlebell single arm rows (explosive) 70 lbs x 2
workout 5 + 6 (same day)
jump rope 3 minutes, speed bag 5 minutes, bag for 3 minutes x 4
broken up within two 45 minute sessions morning and night
mg this is so you could understand the bs that dont make sense to you