![]() ![]() This gets our squat pattern work done while giving us some incidental conditioning and hinge work.ģ sets of each, alternating from one to the other, as close to no rest as possible. Note: You can even do these as super sets, taking a minute or two between sets to save some time. Power snatch off blocks – 3 sets of 3 with two warm up sets Sample 4-Day Plan Day 1 – Upper Body Focus Yes, I’m well aware that walking isn’t sexy, but living a long time is and there’s plenty of research that shows those who walk often live the longest. (Read this and this and this.) Walking and running are always the best choices if your body can deal with it. Get out and move around for a long time – at least an hour. “Each workout should lead off with a big whole body athletic lift. You then need an upper body push and pull and a lower body squat pattern.”įor conditioning, get outside as much as possible. Pick both a flexion and anti-flexion exercise every session. Ab work: You need both ab strength work (exercises that you flex for, such as sit ups and leg raises) and anti-flexion work (planks, roll outs and levers).Squat pattern: Goblet squats, double kettlebell squats, overhead squats, front squats, back squats, Bulgarian squats, King deadlifts.Upper body pull: Pull ups, chin ups, rows.Upper body push: Jerks, push presses, presses, bench press, dips.Whole body lift: Power snatch, power clean, snatch or clean pulls, double kettlebell clean and jerks or double snatches.Don’t worry about the hinge, as you’ll be taking care of that with kettlebell swings or snatches. You then need an upper body push and pull and a lower body squat pattern. RELATED: Mobility Work: You’re Doing It Wrong (and Too Long)Įach workout should lead off with a big whole body athletic lift. The final workout for the week is a mobility session to reset everything and get it all working properly again for the next four day cycle. ![]()
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