Aaronistheone
09-12-2009, 06:37 AM
Hey Guys, Im starting ROss trainings infinite intensity Monday.
Ive been doing 3 diffrent workouts in the program and running the past 2 weeks to build up for it.
Theres 3 circuits ive been doing.
1st do 12 burpees (you do a pushup at the bottom and jump high as you can on the way up every rep) sprint 100 meters and then drop and do 10 clap push ups then for active rest slow jog back the 100 meters and repeat. 6-10 times
2nd. DO 5 one arm snatches (yes starting at the hip not shoulder) WIth a dumbbell each arm. then 5 dumbbell swings with each arm, Then 10 ross burpees (the way i explained with a push up and jump) This is all fast as possible. repeat 5 times with 60 sec rest in between sets.
3rd. Interval challenge. 12 burpees, 24 push ups 36 bw squats and run fast paced 400 meters. repeat 6-10 times.
alternated those circuits every other day with running. 2-3 miles at a hard pace with 5 100 meter sprints, and a 200 meter swim to lossen up.
I was alternating these every other day and thursday rest did this as my morning sessions. And at night i would lift.
Day 1-(mon)
power clean and jerk- 5x5
squats 5x3
plyo jumps 3x 1:00 rounds
pull ups 3xburn out
Dips 3xburnout
forearm curls 4 sets of 20
Abbs:
TUrkish get ups
medicine ball crunches
leg throws.
Gymnast leg raisers
day 2- Shoulder press 5x5 (heavy but speedy and explosive reps)
one dumbbell jerks 3x5 each arm
shoulder flys 3x20 each arm
barbell punches 3x10 (ACTUALLY works your chest for fighting instead of bench.)
one arm dumbbell bench 3x20
Bent over rows 5x5
One arm dumbbell rows 3x5
pull ups 3xbo
Abb circuit.
and if you want or just have to... sigh.. do minor arm work.. then this is the day.
3rd day (wed)
Dead lift 5x5
shrugs 3x20
heavy bag work, speed bag. Medicine ball wall throws.
I did this mon/tues/ wed/ and fri/ sat/ sun.
I didnt care about the over training i mightve got.. it was to shock my body to be ready for infinite intensity when its in my mail box monday to start. My bodys recieving 2 days of rest today and tommorow to rebuild. ANd oh ya
Ive been doing 3 diffrent workouts in the program and running the past 2 weeks to build up for it.
Theres 3 circuits ive been doing.
1st do 12 burpees (you do a pushup at the bottom and jump high as you can on the way up every rep) sprint 100 meters and then drop and do 10 clap push ups then for active rest slow jog back the 100 meters and repeat. 6-10 times
2nd. DO 5 one arm snatches (yes starting at the hip not shoulder) WIth a dumbbell each arm. then 5 dumbbell swings with each arm, Then 10 ross burpees (the way i explained with a push up and jump) This is all fast as possible. repeat 5 times with 60 sec rest in between sets.
3rd. Interval challenge. 12 burpees, 24 push ups 36 bw squats and run fast paced 400 meters. repeat 6-10 times.
alternated those circuits every other day with running. 2-3 miles at a hard pace with 5 100 meter sprints, and a 200 meter swim to lossen up.
I was alternating these every other day and thursday rest did this as my morning sessions. And at night i would lift.
Day 1-(mon)
power clean and jerk- 5x5
squats 5x3
plyo jumps 3x 1:00 rounds
pull ups 3xburn out
Dips 3xburnout
forearm curls 4 sets of 20
Abbs:
TUrkish get ups
medicine ball crunches
leg throws.
Gymnast leg raisers
day 2- Shoulder press 5x5 (heavy but speedy and explosive reps)
one dumbbell jerks 3x5 each arm
shoulder flys 3x20 each arm
barbell punches 3x10 (ACTUALLY works your chest for fighting instead of bench.)
one arm dumbbell bench 3x20
Bent over rows 5x5
One arm dumbbell rows 3x5
pull ups 3xbo
Abb circuit.
and if you want or just have to... sigh.. do minor arm work.. then this is the day.
3rd day (wed)
Dead lift 5x5
shrugs 3x20
heavy bag work, speed bag. Medicine ball wall throws.
I did this mon/tues/ wed/ and fri/ sat/ sun.
I didnt care about the over training i mightve got.. it was to shock my body to be ready for infinite intensity when its in my mail box monday to start. My bodys recieving 2 days of rest today and tommorow to rebuild. ANd oh ya