
Workout of the week
Shir WarrLately I’ve noticed that I am approaching another plateau in my resistance training routine. On the bright side, it’s a great thing, because it means I’m getting stronger and can move the weight around more easily. On the other hand, it also means it’s time to take a close look at what I’m doing, set new goals and go to work.
Here’s what I’ve been working on* for upper body**:
- Dynamic stretching (5 minutes)
- Warmup: “Golden Dragon” System (100 strikes for each punch and kick technique, no contact), or 12 rounds of shadowboxing
- Barbell power cleans (3 x 6RM)
- Barbell snatches (3 x 6RM)
- Neutral pullups, slow up, slower down (3 X 5)
- Handstand wide pushups (3 x 5)
- Muscle-ups (pronated grip) (3 x 5)
- Suspended (cable or gymnastics rings) shoulder-width pushups (3 x 12)
- Box squat jumps (24″, 3 x 10)
- Kettlebell snatches (3 x 10)
- Kettlebell squat into high-pulls (3 x 10)
- Plyo jump-up pushups (from floor onto 6″ blocks, feet and hands together) (3 x 5)
- Static stretching
* Each two exercises are paired as a super-set, instead of taking a rest period between sets
** Please note that not all of these are exclusively upper body; I like to mix it up a bit on each workout, but still have a main focus in split routines
Keep your game sharp (and your guard up!),
Shir