need a good dynamic workout

[jerkbox]

I am looking to take a break from heavy lower body shit, and want to put together a workout consisting of explosive type moves....plyos and core strengthening

any ideas?

I have access to:

boxes for jumps, medicine balls, a balance board, those weighted bar type thingys, and of course the usual gym equip.

I was thinking of starting off with some light cleans....or some kind of jumping type movement with a bar

i haver a book full of plyos, but all the core stuff is like tossing a medicine ball....and I can't really chuck a 12 lb ball around in my gym

CoolColJ? Ironlion?

 

[PolishHammer1977]

get me on instant message. I have really good plyo ideas and such.

DLEMANCZYK

 

[jerkbox]

anyway,

i ended up doing this:


clean pulls- 135 3x8
(i think this is what they are called - basically starting with bar at about knee level and expoleding upwards fast and hard as possible, but not cleaning the bar )

Lateral hop over a bench - 3x10

Swing throughs - 45 2x10

Dumbell twists -20lbs 3x10 (holding dumbell with both hands extended in front of me twisting side to side)

Incline Situps w/8lb medicine ball over head - 2x10
w/25 lb plate on chest - 1x10

Bar Twists - 22lb bar 2x20

Balance board - didn't really know what to do with this other than stand on it and balance...if I had a partner I could have them throw me a medicine ball....any ideas?

Balance matt - 3x30 seconds ....this thing was cool, it's like a squishy foam matt, hard to balance on...stood on my bad leg...was wobbeling all over by the last set


One legged leg press (for bad knee) - 105x10
120x10
170x10

One Arm Heavy Bag Push - 3x10
did last set of these from a 3 point stance

it was a fun workout

thanks for responding and chattin with me Hammer, I appreciate it

 

[PolishHammer1977]

Anytime. Get me anytime and I would be glad to chat and learn from you as well

 

[NWinters]

I was thinking the same...adding light work for a more aerobic workout, just to up the cardio and add endurance and speed.

 

[coolcolj]

where do you start the sky is teh limit basicly

yeah what you did would be called a hang clean pull

 

[NWinters]

also gonna get out my heavy bag, and extract the bad blood out of my knuckles......bwahahahahaha!!!

 

[PolishHammer1977]

also gonna get out my heavy bag, and extract the bad blood out of my knuckles......bwahahahahaha!!!

i may have to steal this for my signature man. lol

 

[NWinters]

i may have to steal this for my signature man. lol

Enjoy!!!!!!!!!

 

[IronLion]

My DE day tomorrow will ook like this:

Box Squats 9 x 2

One Leg split squat (onto a wobble board if i have one)

2 x 10 each leg

Hang Powersnatch (I still don't have access to bumper plates so i am having to hang and power everything) 5 x 2

one hand powersnatch

2 x 3 each side

hamstring curl (uni lateral toe facing out)....working on balancing my biceps femoris


tornado ball and leg raises or saxon's and incline weighted crunch


reverse hypers 3 x 8

Double Bodyweight Sled Sprints:
12 yards x 5
25 yards x 2

 

[jerkbox]

i am sore in some weird places today.....


Lion - what are saxon's?

 

[phatman42]

Lion - what are saxon's?

I'm pretty sure lion is talking about saxon bends, where you hold a DB in each hand straight over your hear (arms extended) and then bend to the left and right. you have to start VERY light, cos these are tough

Lion: pls correct me if i'm wrong

 

[IronLion]

nope your right and I think I started with 20 pound db's