9/17/12-Monday-Total Body Endurance/Complex Training

This one has it all folks, good luck!

Stretch/Warm Up

Barbell Complex (Refer HERE for basic directions on complex, just read directions for understanding then follow workout listed today)

Barbell Complex 3 Sets (Seperate exercises below to be completed between sets):

Complex = 6 reps each exercise, completed back to back

1. Hang Power Clean
2. Push Press
3. Hang Snatch
4.Push Press
5.Hang Power Clean

After 1st set – Complete Russian Twists for 1 Minute.   After 2nd set run 400 meters (1/4 mile).  After 3rd set, push ups for 1 minute.

REST AFTER COMPLETING ALL 3 SETS

NEXT:

Dumbbell Complex: 3 Sets (Similar directions to above) 6 Reps each exercise

1. Lateral/Side Shoulder Raise
2. Front Raise
3. Rear Delt Raise
4. Thrusters 

After 1st set – complete 2 Minute Plank.  After 2nd set, complete 30 burpees.  After 3rd set Complete Bicep Blasters – 1 Minute

REST AFTER COMPLETING ALL 3 SETS

NEXT:

Circuit 3 Rounds: No Rest

1. Box Jumps (18-24 inces) – 20 Reps
2. Straight Leg Deadlift - 12 Reps
3. Wall Sit – 1 Minute

Have fun! (with the results at least)

IF NO ACCESS TO A BARBELL OR NEED A DIFFERENT WORKOUT – CHECK OUT THE SATURDAY WORKOUT FOUND HERE.

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