Transformation #1 - the Healthy Irishman - Workout # 3
WARM-UP
- Barbell Hanging Snatch x 8 reps
- Overhead Squat x 8 reps
- Back Squat x 8 reps
- Barbell Good Morning x 8 reps
- Bent-Over Row x 8 reps
- Deadlift x 8 reps
- Hip Flexor Stretch
Repeat as many times as possible in 10 minutes (no rest between exercises - 30 sec. rest between supersets)
Never put down the bar - just move from one exercise to the next
Note - You NEED to get through this at least 3 times in 10 min.
By the end of the 10 min. warm-up, the Irishman should be sweating hard and gasping for breath.
WORKOUT
Superset #1
- Alternate between exercise #1 and #2 for 10 minutes
- No rest between sets
Exercise # 1
- Choose a weight that would allow you to perform 10 quality reps (doesn't have to be exact, weight selection will improve with experience)
- Perform a maximum of 5 reps per set (at first, this will seem very easy..don't worry, after 10 minutes you legs will be dying)
Exercise # 2
- Choose a weight that would allow you to perform 20 quality reps (doesn't have to be exact, weight selection will improve with experience)
- Perform a maximum of 10 reps per set (by the end of 10 min, you may only be getting 1 or 2 reps per set, but remember 100% intensity)
- Alternate between shoulder exercises - ie Goblet/Laterals/Goblet/Bent-Over Lateral/Goblet/Lateral/Goblet/ Bent-Over Lateral...
5 Minutes rest between supersets #1 and #2 - Use that time to set up for superset #2
Superset #2
- Alternate between exercise #1 and #2 for 10 minutes
- No rest between sets
Exercise # 1
- Choose a weight that would allow you to perform 20 quality reps per arm
- Perform a maximum of 10 reps per set per arm
Exercise # 2
- Choose a weight that would allow you to perform 20 quality reps
- Perform a maximum of 10 reps per set
5 Minutes rest between supersets #2 and #3
Superset #3
- Alternate between exercise #1 and #2 for 10 minutes
- No rest between sets
Exercise # 1
- Perform a maximum of 10 reps per side
Exercise # 2
- Hip Thrust (BW - Body Weight)
- Bodyweight
- 30 reps per set
- same as the first exercise but with no additional weight
Have fun
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