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.