Here is a good interval workout for those of you who are searching for workouts....
You are not going to rest between weights, med ball slams and bike or treadmill. You only rest after all 3 are completed.
Notes before we get started:
1RM = your one rep maximum weight
THR = target heart rate work to maintain 85-90% during bike
and treadmill
Warm-up 5 minutes of aerobic activity
Dead Hang power cleans and push press – on last rep perform 4-6 push presses
Set 1 – 70% of 1RM 7 reps
10 Med ball slams
Bike 2 minutes at THR
Rest 90 seconds – do not let HR drop below 110
Set 2 – 80% of 1RM 5 reps
10 Med ball slams
Bike 2 minutes at THR
Rest 90 seconds - do not let HR drop below 110
Set 3 – 90% 1RM 3-5 reps
10 Med ball slams
Bike 2 minutes at thr
Rest 3 minutes
Dead-Hand Power clean with Squat on last rep perform front squat 4-6 reps
Set 1 – 70% of 1RM 7 reps
Bike 1.5 minutes at THR
10 Med ball slams
Rest 90 seconds – do not let HR drop below 110
Set 2 – 80% of 1RM 5 reps
Bike run 1.5 minutes
10 med ball slams
Rest 90 seconds – do not let HR drop below 110
Set 3 – 90% 1RM 3-5 reps
Bike 1.5 minutes
10 med ball slams
Rest 2 minutes – do not let HR drop below 110
Squat
Set 1 – 70% of 1RM 10 reps
Bike 1.5 minutes at THR
Rest 2mins – do not let HR drop below 110
Set 2 – 80% of 1RM 5 reps
Bike run 1.5 minutes
Rest 2 mins – do not let HR drop below 110
Set 3 – 90% 1RM 5 reps
Bike 1.5 minutes
Rest 2 minutes – do not let HR drop below 110
Set 4 - 90% 1RM 5 reps
Bike 1.5 minutes
Rest 5 Minutes (hr can drop below 110 here)
High intensity complex
Dumbbell Complex # 1 x 12reps – perform each exercise
non-stop
Dumbbell Upright Row
Dumbbell High Pull Snatch
Dumbbell Squat Push Press
Dumbbell Bent Over Row
Dumbbell High Pull Snatch
Get Ups 20 reps
Treadmill run 2 minutes
Rest 2 minutes
Repeat high intensity complex cycle 3 times
wanted to give you something new to try out the next time you hit the gym.
Mike