 1A. 1 arm snatch 4x6 each side
1B. Explosive pushups 4x6-8 2A. 1 arm clean and push press 4x6 each side 2B. Pistol/reverse lunge 4x6-8 each side 3A. 2 arm snatch 4x6 3B. Hindu pushups 4x12-15 4A. 2 arm clean and press 4x6 4B. Jump squats 4x15-20
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 Kettlebells and Bodyweight - Beat last week 1A. 1 arm snatch 3x8 each side 1B. Explosive pushups 3x8 2A. 1 arm clean and push press 3x8 each side 2B. Pistol/reverse lunge 3x8 each side 3A. 2 arm snatch 3x8 3B. Hindu pushups 3x15 4A. 2 arm clean and press 3x8 4B. Jump squats 3x20 Building off last week, cut the reps, add some weight, almost same volume.  Using kettlebells and bodyweight
1A. 1 arm snatch 2x12 each side 1B. Explosive pushups 2x12 2A. 1 arm clean and push press 2 x 12 each side 2B. Pistol/reverse lunge 2 x 12 each side 3A. 2 arm snatch 2 x 10 3B. Hindu pushups 2 x20 4A. 2 arm clean and press 2 x 10 4B. Jump squats 2 x 25 Move from "A" to "B" with very brief or no rest, Then rest 60-90 seconds after completing"B". Complete all rounds before moving to next superset. This workout was inspired from Mike Mahler, check him out if you have been living under a rock lately in the fitness world. The following video is part one of four on this workout that illustrates only the first superset with one possible variation to make things more intense. When I get 10 comments/ questions on the blog I will post part two and three and I address any possible questions for substitutions and variations. |
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