Best Body Workout – 2012 – Week 47 – Day 3

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Last week for this workout. Go out and kick some ass.

After this week, I will give you two options for the holidays…a bridge week or another energy system week involving Tabata, HIRT and HIIT sprints. Your call…enjoy your holidays as you see fit.

WORKOUT WARM-UP

Circles – Starting with the ankles and moving all the way. up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

• video 1
• video 2

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

• video

1 Arm Swing Snatch - 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

• video

THE WORKOUT

Superset #1 – Overhead Press…using a selectorized Shoulder Press machine

After warming up with a few 5-rep sets of increasing weight, I want you to determine your maximum 10-rep (10 RM) weight. It doesn’t have to be perfect…just estimate what weight would allow you to complete 10 full reps without cheating.

Now that you have that estimated 10 rep weight, I want you to do the following 4 steps…

Step #1

• 5 reps with 75% of the 10 RM weight
• Normal speed as you lower the weight
• Fast, fast, fast speed as you push the weight

…without resting, reset the weight to the estimated 10 RM weight and perform…

Step #2

• 8-12 reps with good form – no cheating
• Normal speed as you lower the weight
• Fast, fast, fast speed as you push the weight

…without resting, reset the weight to 50% of the estimated 10 RM weight and perform…

Step #3

• as many reps as possible (AMRAP) with good form
• Normal speed as you lower AND push the weight

Step #4

• Rest until you feel recovered to perform this torture a second time

Perform this superset 2 more times….unless you find yourself unable to perform Steps 1 & 2 with a FAST SPEED. If you’re slowing down too much, it’s time to move on to the next superset.

Superset #2 – Pulldowns…using a selectorized Pulldown machine

After warming up with a few 5-rep sets of increasing weight, I want you to determine your maximum 10-rep (10 RM) weight. It doesn’t have to be perfect…just estimate what weight would allow you to complete 10 full reps without cheating.

Now that you have that estimated 10 rep weight, I want you to do the following 4 steps…

Step #1

• 5 reps with 75% of the 10 RM weight
• Normal speed as you lower the weight
• Fast, fast, fast speed as you push the weight

…without resting, reset the weight to the estimated 10 RM weight and perform…

Step #2

• 8-12 reps with good form – no cheating
• Normal speed as you lower the weight
• Fast, fast, fast speed as you push the weight

…without resting, reset the weight to 50% of the estimated 10 RM weight and perform…

Step #3

• as many reps as possible (AMRAP) with good form
• Normal speed as you lower AND push the weight

Step #4

• Rest until you feel recovered to perform this torture a second time

Perform this superset 2 more times….unless you find yourself unable to perform Steps 1 & 2 with a FAST SPEED. If you’re slowing down too much, it’s time to move on to the next superset.

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Okay, that’s it for today. Go spend 20 minutes stretching muscles and mobilizing joints – foam rollers, lacrosse balls, etc…

Tomorrow, it’s either 30min + of cardio or 20 x 10 sec HIIT bike sprints

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