Saturday, August 11, 2012

Random Training with James Shiba: Workout #4


Random Training with James Shiba: Workout #4 (Weights and Plyometrics)

Morning
  1. 1 Mile Warm-up Jog
  2. 8 x 100 Meter Sprints
  3. 1 Minute Rest
  4. 2 x 400 Meter Run
2-3 Hours Later
  1. Back Squat- 3 x 8 Reps
  2. Squat Clean- 3 x 8 Reps
  3. 24" Box Jumps- 3 x 20 Reps
  4. Overhead Press- 3 x 8 Reps
  5. Clapping Push-ups- 3 x 25 Reps
  6. Shrugs- 3 x 8 Reps
  7. Dumbbell Front Raise- 3 x 8 Reps
  8. Dumbbell Side Lateral Raise- 3 x 8 Reps
  9. Weighted, Decline Sit-ups- 3 x 15 Reps
  10. Medicine Ball Slams- 3 x 15 Reps
  11. Russian Twists- 3 x 15 Reps
  12. Weighted Back Extensions- 3 x 15 Reps
  13. Jump Rope- 10 Minutes
  14. Speed Bag- 5 Minutes
  15. 3 x 3 Minute Rounds Shadowboxing
  16. 3 x 3 Minute Rounds Heavy Bag Work
  17. 3 x 3 Minute Rounds Sparring

Notes:
  • This workout is made to build explosiveness and full body strength. 
  • You can find more about Russian Twists here
Post a Comment