Workout 1 Exercise 1

Front Squat

Sets: 6, Reps: 3

Start with the barbell on the supports of a power rack at about shoulder height. Grab the bar overhand and raise your elbows until your upper arms are parallel to the floor. Now lift the bar off the rack, letting it roll toward your fingers—this is where it should rest throughout the exercise (as long as you keep your elbows raised, you won’t have trouble balancing the bar). Squat as low as you can and then drive with your legs to return to the starting position.

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Workout 1 Exercise 2a

Wide-Grip Pullup

Sets: 4, Reps: As many as possible with your 10rm

Grab a chinup bar with hands outside shoulder-width. If 10 reps are easy, add weight. If they’re too hard, rest your feet on an elastic band. Complete your reps, rest for 30 seconds, and then go on to the dip.

Workout 1 Exercise 2b

Dip

Sets: 4, Reps: As many as possible with your 10rm

Go to a parallel bar dip station and suspend yourself over the bars. Add weight or use a band as needed (see above). Complete your reps, rest 30 seconds, and then go on to the dumbbell RDL.

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Workout 1 Exercise 2c

Dumbbell RDL

Sets: 4, Reps: As many as possible with your 10rm

Keeping your lower back in its natural arch, push your hips back as far as you can, and then bend your knees. Keep the weights in contact with your legs. Complete your reps, rest 30 seconds, and then go back to the wide-grip pullup.

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Workout 1 Exercise 3a

Medicine Ball Squat Thrust/Press

Sets: 5, Reps: Continue for 30 seconds

Hold a medicine ball with both hands and squat down. Then shoot your legs behind you fast so that you go into a pushup position on the floor with your hands on the ball. Reverse the motion quickly to come back up and then press the ball overhead. Do as many reps as you can in 30 seconds, rest 15 seconds,and then go on to the dumbbell swing.

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Workout 1 Exercise 3b

Dumbbell Swing

Sets: 5, Reps: Continue for 30 seconds

Hold a dumbbell (a kettlebell is OK too) with both hands and get into an athletic stance. Let the weight drift between and behind your legs and then explosively swing it up to eye level. Do as many reps as you can in 30 seconds, rest 15 seconds, and then go back to the medicine-ball squat thrust/press.

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Workout 2 Exercise 1

Hang Snatch

Sets: 5, Reps: 3

Hold the bar with an overhand grip, hands double-shoulder-width apart. Bend at the hips. Explosively extend your hips and shrug your shoulders, pulling the bar straight up in front of your body and then overhead.

 

Workout 2 Exercise 2

One-Arm Row (Not Shown)

Sets: 4, Reps: As many as possible with your 10rm (Each Side)

Hold the bar with an overhand grip, hands double-shoulder-width apart. Bend at the hips. Explosively extend your hips and shrug your shoulders, pulling the bar straight up in front of your body and then overhead.

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Workout 2 Exercise 2c

Single-Leg Dumbbell Deadlift

Sets: 4, Reps: As many as possible with your 10rm (Each Leg)

Place a dumbbell on the floor and stand on the opposite leg. Balance on the one leg and bend at the hips to grab the weight. Extend your hips and knee to pick it up. Complete your reps, rest 30 seconds, and then go back to the one-arm row.

Workout 2 Exercise 3a

Jump Squat (Not Shown)

Sets: 5, Reps: Continue for 30 Seconds

Squat down and then explosively jump as high as you can. Immediately begin the next rep. Do as many reps as you can in 30 seconds, rest 15 seconds, and then go on to the medicine-ball slam. [pagebreak]

Workout 2 Exercise 3a

Medicine-Ball Slam

Sets: 5, Reps: Continue for 30 Seconds

Hold a medicine ball overhead with both hands and then slam it into the floor as hard as you can. Catch it on the rebound and repeat. Do as many reps as you can in 30 seconds, rest 15 seconds, and then go back to the jump squat.

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Workout 3 Exercise 1

Snatch Grip Deadlift

Sets: 6, Reps: 3

Bend down and grab the bar with a doubleshoulder- width, overhand grip. Keeping your lower back in its natural arch, drive with your legs and push your hips forward until the bar is in front of your thighs.

Workout 3 Exercise 2a

Dumbbell Shoulder Press (Not Shown)

Sets: 4, Reps: As many as possible with your 10rm

Hold a pair of dumbbells at shoulder height. Squeeze your abs and press the weights straight overhead. Complete your reps, rest 30 seconds, and then go on to the Bulgarian split squat. [pagebreak]

Workout 3 Exercise 2b

Chinup

Sets: 4, Reps: As many as possible with your 10rm

Grab on to a chinup bar with hands shoulder-width apart and facing you. Add weight or use a band if needed. Complete your reps, rest 30 seconds, and then go on to the dumbbell shoulder press.

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Workout 3 Exercise 2c

Bulgarian Split Squat

Sets: 4, Reps: As many as possible with your 10rm

Keeping your torso upright, bend your front knee and lower your body until your rear knee nearly touches the floor. Complete your reps, rest 30 seconds, and then go back to the chinup.

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Workout 3 Exercise 3a

Dumbbell Chop

Sets: 5, Reps: Continue for 30 seconds (Each Side)

Hold a dumbbell with both hands and rotate your torso diagonally as if you were chopping into a tree (keep your feet parallel). Do as many reps as you can in 30 seconds, rest 15 seconds, and then go on to the split jumping jack.

Workout 3 Exercise 3b

Split Jumping Jack (Not Shown)

Sets: 5, Reps: Continue for 30 seconds

Perform jumping jacks but move your feet forward and back rather than laterally. Do as many reps as you can in 30 seconds, rest 15 seconds,and then go back to the dumbbell chop.