WOD: MMA SERIES (WORKOUT 7/50) -STRENGTH WORKOUT # 2 + DUMBBELL SWINGS-

23 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)     2 ARM DUMBBELL SPLIT SNATCH………..5 X 6 REPS (3 EACH LEG)
REST MAX: 45- 60 SECONDS……… USE 60-65% MAX WEIGHT (DON’T GO TO FAILURE)
  • (B1)     2 ARM DUMBBELL PUSH PRESS………..5 X 3 REPS 
REST MAX: 45- 60 SECONDS……… USE 60-65% MAX WEIGHT (DON’T GO TO FAILURE)
  • (C1) 1 ARM DUMBBELL CHEST PRESS………..4 X 5 REPS (EACH ARM) *USE 8 REP-MAX
  • (C2) PLYOMETRIC PUSH UP………………………4 X 8 REPS
REST MAX: 60-120 SECONDS………DO BOTH EXERCISES BACK TO BACK
  • (D1) STATIC WALL SQUAT……………………4 X 60 (S) 
  • (D2) SQUAT JUMP…………………………………4 X 10 REPS
REST MAX: 60-120 SECONDS………DO BOTH EXERCISES BACK TO BACK

…………REST 3-5 MIN…………

FINISHER:

DUMBBELL SWINGS—–> COMPLETE 3 X 15 REPS (EACH ARM) AS FAST AS YOU CAN 

VIDEO LINKS:

RESULTS:

  • I USED A 30 LB DUMBBELL FOR THE 2-ARM DUMBBELL SNATCH… 45 LB DUMBBELL FOR PUSH PRESS…. 55 LB DUMBBELL FOR THE 1-ARM CHEST PRESS AND 30 POUNDS DUMBBELL FOR THE  SWINGS 
  • GREAT FULL BODY STRENGTH WORKOUT 
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