I got the following training from Ross Enamait's book - Infinite Intensity -(http://www.rosstraining.com/) . It blends strength and conditioning work with explosive bodyweight exercise. After building fatigue with pull ups and swings, you must explode with plyometric push ups and knee tucks. I did three rounds and then mixed in some snatches, walking presses and core exercises.
My training looked like this:
Pull Ups - 10 reps
Snatch - 16kg bell - 10 reps each arm
Plyometric Push Ups - 10 reps
Knee Tucks - 10 reps
I did the above 3 times
Then I did:
Snatch - 16kg bell - 100 reps
Walking Press - 16kg bells - 10 reps @ 100 feet - 6 presses per rep - 60 presses
I finished with:
Spiderman Plan - 3 sets
Gladiator - 12kg bell - 3 sets of 30 seconds each side
My workout log for the last 16 years. Every workout that I have done since February of 2007 is listed here. I decided to move my training log from a notebook to online and needed a name for the URL. I was training with mostly Kettlebells back then, thus the name - Kettlbellrob.
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