“There are no shortcuts. The fact that a shortcut is important to you, means that you’re a pussy” Mark Rippetoe (Starting Strength)
I have just read that on a blog by Vic Magary of gymjunkies.com. I cannot say anymore than that. There is no denying the truth.
It used to be said that show a man how to fish and he will have an invaluable skill that will remain with him for life. However we have become a society that would rather buy it than to learn to fish. Just want everything and want it now.
The journey to anywhere and everywhere is all so important as is the end result. So for those who are not pussies and have the commitment to pursue your dream and have the focus that it takes, then try the following circuits.
Day 1
Power Endurance
Work out:
Warm Up
Then:
30 Push Press (2x16kg kettlebells)
Then:
200m Row + hard
10x Pull-up + (Assisted)
300m Row +
40x Sit-up +
400m Row +
40x Push-up +
500m Row +
40x Squat +
600m Row +
10x Pull-up
Then:
30 Squat (2x16kg kettlebells “rest” taken in bottom hold position)
Day 2
Strength
Workout:
Warm up
Then:
Deadlift:
1×3 @ 50% 1RM
1×3 @ 70% 1RM
1×3 @ 85% 1RM
1×3 @ 50% 1RM
Then:
Over Head Squats :
1×3 @ 50% 1RM
1×3 @ 70% 1RM
1×3 @ 80% 1RM
1×3 @ 50% 1RM
Then:
5 min Box Jump @ bench press level
Rest 1 minute
5 min Box Jump @ as above
Rest 1 minute
5 minute Box Jump @ as above
Then:
Cool Down
Day 3
Endurance Interval
Workout:
Row 2000m light pace
Workout:
Row 500m +
25x Push-up
Five rounds, last rowing interval must be faster than first
Day 4
Strength Endurance
Workout:
30 steps Walking Lunges (use KB or Dumbells)
Then:
4 sets x 6 Straight-leg DL @ 50% 1 rep max
Then:
5 sets x 10 KB Clean and Jerk @ 2x 16kg
Rest one minute between sets
Day 5
Power Endurance
Warm up:
Workout:
Run 400m+
50 back extension+
25 push-ups
Repeat as many for 20 minutes
Then:
1x Power Clean + Front Squat + Hang Clean @ 50% 1 rep max
Repeat 1 triplet every 30 seconds with 30 seconds rest for 10 minutes
Day 6
Power Endurance
Workout:
Warm up:
Row 1000m light pace
Then:
Row 500m+
10x Thrusters+
10x Pull ups
7 rounds no rest in between.