Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.
5B. NEUTRAL-GRIP PULLDOWN
Reps: 10
5C. LEG LIFT
Reps: 10
- JUNK YARD DOG
- BURGENER WARM UP
- SKILL TRANSFER EXERCISES
- muscle snatch from floor: 3 sets x 3 reps. KEEP BAR CLOSE WITH STRONG TURNOVER.
- snatch high pulls x 3 setsx 3 reps. use 40%x3, 45%x3, 50%x3.
power snatch+overhead squats. : 1+3 x 5 sets.. take %off best power snatch: 60%, 65%, 70%, 75%, 80%.
- clean high pull+power clean+front squat+jerk: 1+1+1+1 x 5 sets. take % off best -
power clean: 60%, 65%, 70%, 75%, 80%.
- strict pull ups x 50
- bar bell curls: 50 reps.
1. REVERSE LUNGE
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
2. FRONT SQUAT
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
3. BULGARIAN SPLIT SQUAT
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
4. STEPUP
Sets: 5 Reps: 8-12 Rest: 60-90 sec.
5A. ONE-ARM DUMBBELL SNATCH
Reps: 10 (per side) How to:
Complete as many rounds as possible of the following exercises in 8-12 minutes. Rest as needed.
5B. JUMP SQUAT
Reps: 10
5C. WEIGHTED SITUP
Reps: 10
Perform this exercise without weight.
How it works
In 3.0 there are two defined parts. Part one is designed for hypertrophy, or muscular growth. You’ll do five straight sets of 4-6 exercises for 8-12 reps with 60-90 seconds rest between sets.
Day one is Monday: Legs and abs
Day two is Tuesday: Chest, triceps, and abs
Day three is Wednesday: Back, biceps, and abs
Day four is Friday: Shoulders, arms, and abs
Day five is Saturday or Sunday: 45 minutes of steady-state, low-intensity cardio mixed with 15 minutes of sprint intervals or bodyweight HIIT workouts of your choice
To get the full plan and watch video demonstrations, go to mensfitness.com/b4b3 or mensfitness.com/waterman
What are straight sets? Straight sets mean you perform the prescribed number of repetitions of an exercise, rest, then complete the remaining number of sets before moving to the next exercise.
Part two is designed for muscular and cardiovascular endurance. You’ll be doing three exercises for 10 repetitions each as a circuit. You’ll complete the circuit as quickly as possible, and for as many rounds as possible in 8-12 minutes.
What are circuits? Circuits are a combination of exercises you perform back-to-back with no rest.
Finding your resistance
For part one: Pick a specific rep number between 8 and 12. Find a weight in which you can execute the exercise to “failure” for that rep number you chose. For your first two weeks, be consistent with the rep number and weight you select. This will change in the weeks to follow.
Part two: The plan is calling for 10 repetitions of each exercise, but considering you’re attempting to do a combination of exercises for multiple non-stop rounds for an extended period of time, where applicable, choose a weight you can perform for approximately 15 repetitions.
Directions
It’s suggested that the plan is followed for 4-6 weeks. Attempt to gradually increase the weight, or the number of repetitions you can complete each week.
Body Parts: Full body
Length: 60 minutes
Equipment: Dumbbells
Workout:
A.
Four sets of:
Bulgarian Split Squat x 6-8 reps each leg @ 30X0
Rest 60 seconds
Plank Hold x 60 seconds
Rest 60 seconds
B.
Five rounds for time of:
5 Dumbbell Complexes*
10 Toes to Bar
Start from the plank with dumbbells in hands,
One rep of the Dumbbell Complex =
Right Arm Row
Push-Up
Left Arm Row
Push-Up
Jump to standing
Dumbbell Clean
Front Squat x 2 reps
Push Press x 2 reps
- burgener warm up
- skill transfer exercises
- HANG CLEAN: 60%x3, 65%x3, 70%x3, 75%x3 80%x3
- rack jerks behind neck: take bar from rack like a back squat using a clean grip: 60%x3, 65%x3, 70%x2 ,75%x2, 80%x1, 85%x1, 90%x1.
- clean pulls: 90%x3x2, 95%x3x2, 100%x3
- front squat: 80%x3, 83%x3, 85%x3x2. 88%x2x2.
- good mornings: 3 x 5 reps. use weight go to approximately 45 degree angle.
- toes to bar x 10 reps x 3 sets.
- 1 db snatch+ohs+sotts press+turkish get up+sotts press+stand….switch hands and repeat….this is one set. do 3 sets. go up in weight each set.
Warm-up: 2 rounds: 10 inchworms, 10 alternating sampson lunges, 1min/side pec stretch, 1 min side/calf stretch, 10 PVC pass throughs. The focus on the 1st part of class should be to open and stretch body from MURPH.
Skill: (12 min) Skin the cat- If you got this down, 4×3.
