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Old 12-24-2008, 08:31 PM   #7
El Puma
between rage and serenity
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Join Date: Jan 2006
Location: Between the Alpha and the Omega
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Default Re: El Puma's strength conditioning thread

Hello again all and Merry Christmas eve.

I have come up with this simple yet very effective hybrid that has origins in burpees and was inspired by my previously posted "bear workout"

Equipment

-Iron Gym pull/chin up bar $30 at Walmart(<Sorry Amy)

-Weighted 20lb vest

-Kettlebell 45lbs

I will now describe step by step the movement. Rep scheme is a 5x5 ladder system

1. Drop to pushup position and perform (enter rep here)

2. Perform the mountain climber movement with both legs (enter rep here)

3. Jump up and proceed to deadlift and snatch the KB ONCE and perform front squats (Enter rep here)

4. Place weight down and proceed to pullup bar and perform (enter rep here)

You will repeat these steps in the ladder rep scheme of 1,2,3,4,5,1,2,3,4,5 for each movement (except dead lift snatch part) and for 3-5 minutes


The beauty lies in being able to modify the intensity and weight. Plyometric push ups or squats can be integrated in there and modified grips on the pull/chin part with the Iron Gym makes this very effective and less likely to become boring.

The amount of sets and rest will depend on your body feel and weight vest is optional.


I have yet to incorporate my ankle weights in there but when I do, it will make the pullup jackknife leglift that much harder Enjoy and keep on rolling guys!!!
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