heres a sample workout of what i have been doing lately.....
running: 3 to 4 days a week....... 2 1/2 minutes at 7 mph into 30 second sprint at 10 mph, rest at 3 mph for 1 minute and repeat 10 to 12 times.....
weights: 3 to 4 days a week.... 12 front grip pull-ups, 12 cleans 185 lbs, 12 burpees, 12 single arm hang snatch 70 lb dumbbells.......rest 1 1/2 minute and repeat 5 times....each circuit lasts approximately 3 1/2 minutes by the 3rd i feel like quiting......I am constantly mixing different exercises into the mix and never do the same thing twice in the course of 3 weeks
after incorporating snatch, cleans and full body workouts i have never been stronger.....my core is stronger than when i would do 300 sit/crunch's a day.....there is no comparison.....
I do 2 a days at least 2x a week.....
I keep each circuit in whatever i am doing in the 3 minute range to mimic the duration of each round....
I box 4 days a week with my coach.....
After 3 months of circuit training I am 5 times the athlete i was and continue to push further each circuit.....when i began i never ran a mile in leass than 9 minutes, now i am under 7 minutes for the first time ever. I plan to be at a 6 minute mile as i believe this to be the mark of a well rounded athlete......
running: 3 to 4 days a week....... 2 1/2 minutes at 7 mph into 30 second sprint at 10 mph, rest at 3 mph for 1 minute and repeat 10 to 12 times.....
weights: 3 to 4 days a week.... 12 front grip pull-ups, 12 cleans 185 lbs, 12 burpees, 12 single arm hang snatch 70 lb dumbbells.......rest 1 1/2 minute and repeat 5 times....each circuit lasts approximately 3 1/2 minutes by the 3rd i feel like quiting......I am constantly mixing different exercises into the mix and never do the same thing twice in the course of 3 weeks
after incorporating snatch, cleans and full body workouts i have never been stronger.....my core is stronger than when i would do 300 sit/crunch's a day.....there is no comparison.....
I do 2 a days at least 2x a week.....
I keep each circuit in whatever i am doing in the 3 minute range to mimic the duration of each round....
I box 4 days a week with my coach.....
After 3 months of circuit training I am 5 times the athlete i was and continue to push further each circuit.....when i began i never ran a mile in leass than 9 minutes, now i am under 7 minutes for the first time ever. I plan to be at a 6 minute mile as i believe this to be the mark of a well rounded athlete......
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