I spent most of the weekend watching strong man competition clips on You Tube. I noticed these guys are capable of launching strength maneuvers that are unbelievable but also over distances. e.g. dragging a bag of sand across a distance or pulling a truck over a distance. I'm sick and tired of swimming or jogging or using cv machines at the gym and decided to have a go at attacking both fat loss and muscle building at the same time.Over the next couple of weeks I am going to attempt a mix of both cardio and weights in the same work out. I am looking for volunteers to join me on this.
I split the work out into 3 days.
The workouts are simple, all you need -
1) a Jump rope
2) Barbell with plates
3) Raw ambition and love for pain.
The Strength Training Workouts -
Workout 1 - Jumpin' Heavy
1) Heavy barbell thrusters 5 sets of 5
2) Jump rope 5 sets of 100 jumps
Load a barbell with about 100-145lb of total weight. Perform a 100 jump-rope jumps. Immediately perform 5 barbell thrusters. Continue this process with minimal breaks imbetween for 5 sets.
Workout 2 - Barbell Push Busters
1) Push ups - close grip triceps focus
2) Barbell curls
3) Jump rope
Jump rope 100 times to begin with. Do a set of 10 close grip push ups to hit your triceps and forearms. Do a set of 5 barbell curls using a weight of about 100-145 lbs. Repeat 5 times.
Workout 3 -10 Rounds Baby
1) 1 power clean
2) 3 heavy squats
3) 2 push presses
4) 50 jumps on jump rope
Do this for 10 rounds using a barbell with total weight of about 135 lbs.
Why jump rope? - The workout from jump ropes burn more fat than swimming or jogging and are only second to quick sprints.
(If the barbell weight is too much then it must be reduced. The weight must be difficult to push but it shouldn't be unachieavable. The reps must be achieved over a period of time i.e. you may not be able to do them at once in one go.)
0 comments:
Post a Comment