Yesterday, I outlined the Irishman’s transformation.

Today, I will post Workout #1….feel free to try it out for yourself

WARM-UP

• Goblet Squat (DB) x 8 reps
• Push-Up x 8 reps
• Body Weight Row x 8 reps
• Shuffle Lunge x 30 reps
• Ab Wheel Roll-Outs x 8 reps
• DB Swings x 20 reps
• Hip Flexor Stretch x 8 reps

Repeat as many times as possible in 10 minutes (no rest between exercises – 30 sec. rest between supersets)

Note – You NEED to get through this at least 3 times in 10 min.

By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.

WORKOUT

Superset #1

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Goblet Squat

• Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
• Perform a maximum of 10 reps per set (at first, this will seem very easy..don’t worry, after 10 minutes you legs will be dying)

Exercise # 2

• DB Lateral Raise / DB Bent-Over Lateral Raise

• Choose a weight that would allow you to perform 20 quality reps (doesn’t have to be exact, weight selection will improve with experience)
• Perform a maximum of 10 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
• Alternate between shoulder exercises -  ie Goblet/Laterals/Goblet/Bent-Over Lateral/Goblet/Lateral/Goblet/ Bent-Over Lateral…

5 Minutes rest between supersets #1 and #2 – Use that time to set up for superset #2

Superset #2

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• Swing Snatch

• Choose a weight that would allow you to perform 40 quality reps
• Perform a maximum of 20 reps per set

Exercise # 2

• Cable Straight Arm Pushdown (aka the Vertical Woodchop or Hi-Lo Slam)

• Choose a weight that would allow you to perform 20 quality reps
• Perform a maximum of 10 reps per set
• Be explosive with these

5 Minutes rest between supersets #2 and #3

Superset #3

• Alternate between exercise #1 and #2  for 10 minutes
• No rest between sets

Exercise # 1

• 1 Arm Kneeling Pulldown (or 1 Arm Alternating Standing Pulldown if 1 arm is n/a)

• Choose a weight that would allow you to perform 20 quality reps
• Perform a maximum of 10 reps per set

Exercise # 2

• Shuffle Lunge

• Bodyweight
• 30 reps per set
• Focus on speed…shuffle those feet

Go Home…you’re finished

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Exercise Videos

Goblet Squat

Lateral Raises

Bent-Over Lateral Raises

Swing Snatch

Straight Arm Pushdown

Pulldown variations

Shuffle Lunge

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