WOD: MMA SERIES (WORKOUT 3/50) -STRENGTH WORKOUT # 1 + SLEDGE HAMMER SWINGS-

14 Dec

NOTE:  

I AM USING THE BOOK “INFINITE INTENSITY” BY ROSS ENAMAIT AS A TEMPLATE FOR THIS WORKOUT….. CLICK HERE TO SEE THE BOOK 

THE WORKOUT:

STRENGTH WORKOUT 1

  • (A1)     1 ARM DUMBBELL CLEAN & PRESS………..4 X 3 REPS 
REST MAX: 60- 90 SECONDS……… USE 5 RM MAX WEIGHT (DON’T GO TO FAILURE)
  • (B1)     1 ARM DUMBBELL SNATCH………..4 X 4 REPS 
REST MAX: 60- 90 SECONDS……… USE 5 RM MAX WEIGHT (DON’T GO TO FAILURE)
  • (C1) SINGLE LEG SQUAT OR BULGARIAN SPLIT SQUAT………..4 X 5 REPS (EACH LEG)
  • (C2) GLUTE HAM RAISE OR HYPER EXTENSION…………………..4 X 5 REPS
REST MAX: 45-60 SECONDS………DO BOTH EXERCISES BACK TO BACK
  • (D1) WEIGHTED PULL UP……………………4 X 5 REPS 
  • (D2) WEIGHTED PUSH UP…………………..4 X 15 REPS
REST MAX: 45-60 SECONDS………DO BOTH EXERCISES BACK TO BACK

………………………..REST 5 MIN……………………………….

FINISHER:

SLEDGE HAMMER—–> COMPLETE 100 SWINGS AS FAST AS POSSIBLE SWITCHING SIDES EVERY 5 REPS (HITTING A TIRE OR DIRT)

NOTE: 

NO TIRE OR DIRT?….. JUST DO CONTROLLED SWINGS STOPPING BEFORE IT HITS THE GROUND… NOT AS DYNAMIC BUT STILL REALLY HARD 

VIDEO LINKS:

RESULTS:

  • I USED A 55 LB DUMBBELL FOR THE CLEANS AND SNATCHES… 45 POUND PLATE FOR PUSH UPS AND 10 POUND PLATE FOR PULL UPS 
  • GREAT FULL BODY STRENGTH WORKOUT 
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