Strength, muscles and explosiveness

By Nemanja Matovic

Experience

Intermediate (2-3 years)

Days per week

3 days

Time

56 minutes

Genders

Female, Male

Goals

Athletic Performance (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

This workout is great for overall body development. Some days will have Olympic lifts as a first exercise. It's great for those who want's to learn proper technique, to implement it as a first exercis

Source

myworkouts

Equipment

Barbell, Box, Cable, Dumbbell, Machine, Other, Suspension (TRX)

Average Exertion

Average Cardio Intensity

Workout Type

Full Body

Experience

Intermediate (2-3 years)

Time

56 minutes

Genders

Female, Male

Days per week

3 days

Goals

Athletic Performance (Female | Male)

Build Muscle (Female | Male)

Gain Strength (Female | Male)

Tone Body (Female | Male)

Description

Equipment

Barbell, Box, Cable, Dumbbell, Machine, Other, Suspension (TRX)

Avg Exertion

Workout Type

Full Body

Avg Cardio Intensity

Source

myworkouts

Workout Overview

Day 1: Chest, back, clean and jerk

Day 2: Legs and biceps

Day 3: Rest

Day 4: Snatch and accessory

Day 5: Rest

Day 6: Rest

Day 7: Rest

Week 1

Perform Weeks 1-3

Chest, back, clean and jerk

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Power Clean and Jerk Power Snatch, Clean and Jerk Training by Jonathan H	3 - 5 sets	2 - 4 reps	180s
2A. Weighted Chest Dip Weighted Dips by Coaching With Clark	3 - 4 sets	6 - 10 reps	120s	A1 3020 Rest 120 seconds before A2
2B. Wide-Grip Seated Cable Row SEATED CABLE ROW - WIDE GRIP by Aesthetics Trainer	3 - 4 sets	6 - 10 reps	120s	A2 3020 Rest 120 seconds before A1
3A. Cable Standing Fly ▶	3 - 4 sets	8 - 12 reps	60s	B1 2020 Rest 60 seconds before B2
3B. Neutral Grip Chest Supported Dumbbell Row CHEST SUPPORTED ROWS: Neutral vs. Pronated Grip by Joe Anklam	3 - 4 sets	8 - 12 reps	60s	B2 2020 Rest 60 seconds before B1

Legs and biceps

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1A. Elevated Front-Foot Barbell Split Squat ▶	3 - 4 sets	6 - 10 reps	120s	A1 3010 Rest 120 seconds before A2
1B. Barbell Biceps Curl ▶	3 - 4 sets	8 - 12 reps	120s	A2 3020 Rest 120 seconds before A1.
2. Leg Extensions Proper Leg Extensions with no knee pain by EditYourBody	3 - 4 sets	12 - 15 reps	90s	3020
3. Alternate Incline Hammer Curl Incline Alternating Dumbbell Hammer Curls by Performance Revolution	3 - 4 sets	8 - 12 reps	90s	3020

Snatch and accessory

Scroll to top

Exercise	Sets	Reps	Rest	Notes
1. Power Snatch Power Snatch Progression by KP Sports Performance	3 - 5 sets	2 - 4 reps	180s
2. Barbell Overhead Squat CrossFit ILC Training Log - Overhead squat / Toes-to-bar by 와우 라이프: WOW Life	3 - 4 sets	6 - 10 reps	120s	2010
3. Cable Standing Shoulder External Rotation ▶	3 - 4 sets	10 - 15 reps	60s	3010
4. Suspension Pike Crunch ▶	3 - 4 sets	8 - 12 reps	60s	2111