YearLong Workout Plan
1 Dumbbell Hang Clean
Hold dumbbells in front of your thighs with your palms facing your body. Keeping your lower back in its natural arch, bend your hips and knees and lower your torso so that the weights end up just above your knees [1]. Extend your hips and knees explosively and pull the weights straight up in front of your body until they reach chest level—then flip your wrists over so that your palms face up and the weights are at shoulder level [2]. Reverse the motion to return to the starting position. That’s one rep.
Workout C
1 Dumbbell Hang Clean
Sets: 3 Reps: 6 Tempo: X Rest: 90 sec.
2A Close-Grip Chinup
Sets: 2–3 Reps: As many as possible Tempo: 311 Rest: 60 sec.
2B Stepup
Sets: 2–3 Reps: 10 Tempo: 201 Rest: 60 sec.
3a Reverse Crunch w/ Pop Up
Sets: 1–2 Reps: 15 Tempo: 111 Rest: 0 sec.
3b Reverse Crunch
Sets: 1–2 Reps: 15 Tempo: 111 Rest: 0 sec.
3c Pop Up
Sets: 1–2 Reps: 20 Tempo: 111 Rest: 60 sec.
