Afterburn Training - Workout B: 5-step circuit
Explosive lifts, such as the power snatch, target your fast-twitch muscle fibers, the ones with the greatest potential for size and strength gains.
For any exercise, use the greatest range of motion possible. You might have to use a lighter weight, but you'll force your muscles to work harder. possible.o move the weight chunk light tuna instead of albacore--it may contain less mercury. >> Drink wine It could slow the aging process.
How to Get It Done
Do this workout as a circuit, performing one set of each exercise before resting.
(Steps 1-5)
After each completed circuit, rest for two minutes, then repeat.
Do a total of 3-5 circuits.
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| Step 1 - Power Snatch/Overhead Squat |
| Repetitions: 4-6; Tempo: 21X |
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» Load the barbell and roll it against your shins. Grab the bar with an overhand grip that's as wide as comfortably possible. Squat down, focus your eyes straight ahead, and pull your shoulders back. |
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» In one movement, lift the bar above your head by pushing your hips forward and thrusting the bar toward the ceiling, keeping it as close to your body as possible. |
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» Slowly lower your body as if you were sitting back into a chair, keeping your back in its natural alignment.
» When your upper thighs are at least parallel with the floor, pause, then return to the starting position. |
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| Step 2 - Forward ball roll |
| Repetitions: 6-8; Tempo: 333 |
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» Kneel in front of a Swiss ball so your hips are directly above your knees and your hands are placed together on the ball with your shoulders in line with your elbows. |
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» Try to pull your navel to your spine and roll the ball forward as far as possible without allowing your back to arch.
» Pause, then pull the ball back to the starting position and repeat. |
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