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
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