July 21, 2008
Coach Dos' Power Training - Total Fitness Routine
Workout B of Phase 2 (ie weeks 4-6)
Workout 2 of 10
1-armed DB Snatch and Jump Squats
3x22.5 Snatch
10 Jump Squats
10 Jump Squats
Split Squats
6x45 oly bar (each leg)
6x45 oly bar (each leg)
6x50 oly bar (each leg)
6x50 oly bar (each leg)
Single-Leg RDL's
6x17.5's
6x20's
6x20's
6x17.5's
Incline Bench Press
6x45
6x50
5x50
6x45
One-Arm Cable Row
6x50
6x50
6x50
6x50
Jackknife Pushups
6
6
6
5
Lat Pulldown
6x60 wide grip
6x60 underhand grip
6x60 wide grip
6x60 underhand grip
Weighted Swiss Ball Lateral Roll
8x10 lb plate
8x17.5 db
8x17.5 db
8x17.5 db
Planks
75 secs static plank
20 secs side plank (each side)
45 secs dynamic plank
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Jane
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