Workout of the week

Shir Warr

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!),

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