The Stationary Workouts
Saturday, September 10, 2011 at 11:31AM All of these workouts are complexes of movements that move into each other seemlessly. You may take a slight rest between rounds, but the idea is to do them as quickly as possible. Shoot for the total number of reps to be 30. Suggested number of reps can be
- 10 (of each), 8, 6, 4, 2
- 5, 4, 3, 2, 1, 1, 2, 3, 4, 5
- 1, 2, 3, 5, 8, 13
- 13, 8, 5, 3, 2, 1
- 5, 3, 2, 3, 5, 3, 2, 3, 5
- 2, 3, 5, 3, 2, 3, 5, 3, 2
or simply
- 3 sets of 10
- 4 sets of 7
- 5 sets of 6
- 6 sets of 5
- 7 sets of 4
- 10 sets of 3
Once you have finished 30 total reps, note your time and weight and try to improve on the next session.
The Complexes
(bilateral)
"The Stevo"
Goatbags
Goblet squats
Inchworm to a
Pushups
Carry the weight to the bar in one hand then perform a single negative, carry it back in the other hand
Batwings
Overhead Press
Dumbbell Deadlift (use a seperate, larger set of dumbbells for the deadlifts)
Goatbag
Goblet Squat
Bridge with reach
Goatbag
Goblet Squat
Heartbeats
Inchworm to a
Plank row (alternate hands with both hands doing a row to count as "1" for the total rep scheme)
Dumbbell Deadlifts
Breakdance!
(unilateral)
For the one-sided workouts, you are still shooting for 30 total reps of each exercise (15 per side), so it helps to divide the numbers above in half.
Single Leg Deadlift with a Row
Split Squat
Push up
(then switch hands and repeat)
Single Leg Dead Lift
1A Front Squat
Inchworm to a
1A plank row
(then switch hands and repeat)
Dumbbell snatch
1A Front Squat
Bridge with reach
(then switch hands and repeat)
Dumbbel Snatch
Breakdance!
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