WEEK 7 WORKOUT: by Shootfighter Nov 11 2007
Well I got no suggestions for a strength WOW from anybody so i've posted one similar to a workout I've been trying recently. Hope you enjoy it.
Don't forget to warm up first in whatever way suits you.
A1: Deadlift: 15, 10, 5, 10, 15 (that's 5 sets)
A2: Box/Bench Jump: same rep scheme, use additional weight if neccesssary on the jumps to lower the reps but remember this is about speed not resistance.
perform as a superset, e.g 15 reps deadlift, 15 reps box jump. Rest 1 mins between the 1st and 2nd and 4th and 5th sets but 2 mins between the 2nd and 3rd, 3rd and 4th sets.
B1: Hang Clean and Press: 15, 10, 5, 10, 15 (as above)
B2: Med Ball Slams: same rep scheme
Same as above, use dumbbell woodchops if you don't have a med ball.
C1: Push Ups
C2: Pull Ups/Body Rows/One arm Rows
-perform as superset 3 sets 15 reps.
-Finisher: Sledgehammer Swings 8x 1 min rounds, 30 seconds rest, change sides each round.
Or a finisher of your choice dependant on equipment.