rg3-robert-griffin

Best Body Workout – 2012 – Week 50 – Day 3

Last workout of the week –  remember that these workouts are “intensity based’ – which means that the level of intensity & the volume of the workout is a direct reflection of YOUR fitness level.

Go as hard as YOU can.

You’re not RG3, so don’t expect to workout like him. Do your best and this workout will reward you.

rg3-robert-griffin

WORKOUT WARM-UP

I’m sticking with the basic warm-up here. Feel free to improvise. The goals are to increase muscle temp, make you muscle more elastic and to lubricate your joints. All stuff us old guys recognize as important.

Circles – Starting with the ankles and moving all the way up to your neck, gently make circles with all of your joints – 10 revolutions each joint in each direction

Dead Bug – Push your lower back into the floor and articulate your arms & legs as in the video. 1 set of as many reps as possible with your lower back pushed into the floor. When your back starts to arch…STOP

1 Arm Swing Snatch – 25 reps per arm  – Dumbbell or kettlebell – choose a light weight – the goal is to warm-up

THE WORKOUT

  • This workout consists of 4 x 5min HIRT supersets and 1-2 x 5min optional HIIT sprint supersets
  • Workout #1 will target muscular endurance with 20 rep HIRT sets,
  • Workout #2 will use 10 rep HIRT sets, and
  • Workout #3 will use 5 rep sets
  • The exercises were chosen to work best with the different rep schemes
  • Next week is all new stuff

HIRT Superset #1 – Front/Back Squats & Single Arm Overhead Presses

  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Squat, Press

dave-draper-squat

HIRT Superset #2 – Barbell Deadlift or Heavy Hip Thrust & Woodchop

  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – SLDL/Toes

woman deadlift

HIIT #1 – Bike, Eliptical, Stairmaster, Hill or Treadmill Sprints

5 min of HIIT sprints

  • 10 sec sprint : 50 sec rest
  • 15 sec sprint : 45 sec rest
  • 20 sec sprint : 40 sec rest
  • 15 sec sprint : 45 sec rest
  • 10 sec sprint : 50 sec rest

HIRT Superset #3 – Single Arm Pulldown Pallof Press

  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Alternate – Pull-Ups/STP

single-arm-pulldown

HIIT #2 Bike, Eliptical, Stairmaster, Hill or Treadmill Sprints

5 min of HIIT sprints

  • As many 10 sec sprints as you can do in 5 min

HIRT Superset #4 – Barbell Flat or Incline Chest Press & One Arm Cable or One Arm Body-Weight Row

  • 5 reps per set
  • Choose a weight you “could” perform 10 reps with
  • 5 minutes total
  • As many sets as possible
  • Flys can be performed flat, incline or decline
  • Alternate – Fly, Fly, Reverse Fly

bench-press-arnold

 [box type=”note”]If this workout is too much for you, I would prefer you remove the HIIT sprints and perform them tomorrow.[/box]

That’s it, you’re done for today.

Go home …. do something fun with the rest of your day. You’ve earned it.