1 DUMBBELL CLEAN AND PRESS
Sets: 8 Reps: 3 Rest: 90-120 sec.
Hold a dumbbell in each hand and stand with your feet between hip- and shoulder-width apart. Squat down so that the dumbbells touch the floor . Keeping your lower back in its natural arch, explosively extend your hips and knees and shrug the weights, coming up onto the balls of your feet. Continue pulling the weights to chest level, and then flip your wrists over so that the momentum carries your wrists to shoulder level (you should finish in the starting position of a shoulder press) . Press the weights overhead . Reverse the motion to return to the starting position. That's one rep.
2A PLYO PUSHUP
Sets: 4 Reps: 6 Rest: 30 sec.
Get into pushup position and lower your body until your chest is about an inch off the floor . Explosively push yourself back up so that your hands come off the floor (you can clap your hands as you come up to make sure you have enough power) . That's one rep. As you hit the floor, go into the next rep immediately.
Sets: 4 Reps: 6 Rest: 60-90 sec.
Grab onto the bar with hands shoulder-width apart, palms facing you, and hang from it so that your feet are off the fl oor . Squeeze your shoulder blades together and pull your body up until your chin is over the bar . Reverse the movement to return to the starting osition. That's one rep.
3A CORE LATERAL SHUFFLE
Sets: 3 Rest: 30 sec.
Attach an elastic band to a sturdy object at shoulder height and grab it with both hands perpendicular to your body. Reach your arms straight out in front of you . Keeping your abs braced, shuffle your feet to the side that's away from where the band is attached . Shuffle as far as you can, keeping your arms out straight, and then shuffle back. Repeat on the opposite side. That's one set.
3B ALTERNATING PUNCH
Sets: 3 Reps: 12 Rest: 60-90 sec.
Attach exercise bands (or use a TNT power cable, available at monkeybargym.com) to a sturdy object, and grab an end in each hand. Get into a fighting position and begin throwing straight punches with power [1, 2]. A punch with each hand equals one rep.
4 PLATE PINCH
Sets: 3 Reps: Hold as Long as Possible Rest: 60-90 sec.
Grab two or more weight plates in each hand and grip them between your thumb and fingers, smooth side out. (Do not allow your palms to touch the plates.) Squeeze the plates and hold for as long as you can.