Resistance Training Day

Warm-up

• 5 min of Joint Mobility exercises & Dynamic Stretching

Workout

Superset #1

• 10 minutes of heavy bag work – fists, knees, feet & elbows
  

No rest between techniques…sweat pouring off me like Niagara Falls

60 sec rest between superset 1 & 2 as I moved from the heavy bag room to the weight room

Superset #2

• Push-Ups – various grips – Bodyweight – 10 sets of 10 reps, supersetted with
• BW Row on Smith Machine – Bodyweight – 10 sets of 10 reps, supersetted with
• Swing Snatch – 35 lb plate – 10 sets of 10 reps

No rest between sets

30 sec rest between superset 2 & 3

Superset #3

• Straight Arm Pushdowns – Dynamic movement – lots of core involvement – 8 sets of 20 reps, weight pyramiding from 145 – 260 lbs., (last 3 sets 19, 16, 14 reps) supersetted with
• Jumping / Shuffling Split Lunges – 8 sets of 40 reps, Bodyweight

No rest between sets

60 sec rest between superset 3 & 4

Superset #4

• Cybex Incline Chest Press – 10 sets of 20 – 13 reps – weight increasing from 145 – 300 lbs, supersetted with
• Bulgarian Split Squat – 10 sets of 7 reps, Bodyweight,

Flexibility/Mobility Training

• no time to stretch…oops, gonna pay for that
  

Notes:

Short on time today. 35 minute workout. No rest between sets. No rest between supersets. Exhausted at the end of 35 minutes. Jogged to the gym and jogged/stumbled home from the gym

.

If you like what you see here, click here for updates

Popularity: 2% [?]