By Nemanja Matovic
Advanced (3+ years) | |
27 minutes/day | 3 days/week | 3 weeks | |
Athletic Performance, Gain Strength | |
Barbell, Box, Chains, Flat Bench, Medicine Ball, Bodyweight Show More |
Average Exertion | Average Cardio Intensity |
Description |
Day 1: Day 1 | Day 2: Rest | Day 3: Rest | Day 4: Day 4 | Day 5: Rest | Day 6: Rest | Day 7: Day 7 |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 8 rounds Rest 210s between rounds | ||||
1A.Barbell Hang Clean See Exercise Notes | 8 rounds | 3 reps | 0s | |
1B.Depth Jump See Exercise Notes | 8 rounds | 4 reps | 210s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 7-8 rounds Rest 210s between rounds | ||||
1A.Barbell Bench Press with Chains See Exercise Notes | 7-8 rounds | 3-5 reps | 0s | |
1B.Kneeling Medicine Ball Throw From Chest See Exercise Notes | 7-8 rounds | 3-5 reps | 210s |
Exercise | Sets | Reps | Rest | |
Circuit #1 - 7-8 rounds Rest 210s between rounds | ||||
1A.Barbell Split Jump See Exercise Notes | 7-8 rounds | 4 reps | 0s | |
1B.Kneeling Jumps See Exercise Notes | 7-8 rounds | 3-4 reps | 210s |
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