Workout of the week

Lately 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