Full Body Blitz!
This week, your focus will be on cardiovascular output and power endurance. Your workout will be brief, but intense. You will only perform 3 exercises, all of them ballistic.
Directions: Each exercise will be performed in a 5 minute period of time. Every minute that starts during those 5 minute period, you will perform 6-10 reps on each side. Once you complete the prescribed number of reps, you will rest, until the next minute begins. So on the minute, EVERY minute, you will START your prescribed repetitions, and not stop to rest until those repetitions are completed on each arm. After the first 5 minutes are complete, you will continue the pattern, but change the exercise. You will follow this same pattern until all 3 exercises are completed, at which time, 15 minutes should have elapsed.
Be sure to spend 5 minutes warming up and 5 minutes cooling down with stretches. This will be very taxing for your body, so do not mistake 15 minutes of exercise as "easy."
Exercises (IN ORDER)
1.) 1-Arm Snatch - 8 reps each arm
2.) 1-Arm Clean and Press- 6 reps each arm
3.) 1-Arm Swing - 10 reps each arm