Warm Up Outline (10-20min)

Power Snatch 5×3/50% w/ 45sec. Rest
1min Rest
Snatch 5×3/60% w/ 45sec. Rest
2min Rest
Clean 3 Position 5x1ea/50% w/ 45sec. Rest
1min 30sec Rest
Clean 5×3/60% w/ 45sec Rest
2min Rest

3 Set
Chain Wave Squats 5-3-5
40m Sled Walk

3 Set
Split BB Squat Jump 6ea + 2sec Hold
40m Revers Sled Walk

3 Set
3 Box Jumps
40m Lateral Sled Walk (20m ea. leg)

Bent Over Row 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/
Floor Press 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/

3 Set
1 Arm Row 10/ 2×8/
Rack Press 10/ 2×8/

3 Set
1 Arm DB Bench w/ Feet Up
Manuel Bench Row 8

3 Set
Seated Manuel Scapula Shoulder Raise 8
Pron Manuel Rear Delt 8

The combination of weight training, aerobic exercise and sound eating habits have shown to be the most effective for fat loss and toning. Toning is simply the restoration of muscle and the simultaneous decrease of fat. Every year after the age of 25, the average American gains one pound of body weight, yet loses one third to one half pound of muscle (Evans 1992). Consequently, our resting metabolism decreases approximately one half of a percent every year. Proper exercise and sound eating habits can reverse this process.

While aerobic exercise burns fat during exercise, anaerobic exercises, like weight training or sprints (see HIIT), utilize fat hours after exercise. Weight training can also increase the metabolic rate a second way: It restores muscle tissue that had been lost over the years from a sedentary modern lifestyle, thus improving the aesthetics of the body by accentuating its curves and shape. The average adult adds 3 pounds (1.36 kg) of muscle after 2 months of strength training (Westcott 1995) and consequently increase their metabolic rate by 7% (Campbell 1994, Pratley 1994). One pound (0.453 kg) of muscle burns approximately 30-50 Calories per day. In contrast, a pound of fat only burns about three Calories per day. After 3 months of strength exercise, the average adult loses 4 pounds (1.8 kg) of fat despite eating 15% more Calories (Campbell 1994).

Weight training exercises that use large muscle groups (e.g. Gluteus Maximus, Quadriceps, Hamstrings, Chest, and Back exercises), with a progressively greater resistance, have the most potential for restoring lean body weight and raising the metabolism hours after exercise.

Most people do not have to be worried about getting too big when training with weights. Evidence suggests that less than 20 percent of men, and very few women, can develop large muscles, even if they wanted to, regardless of what program they follow. Bodybuilders seen on TV have usually trained for years, possess a certain degree of genetic aptitude and, most likely, have used anabolic steroids sometime in their careers.

When beginning an exercise program muscle mass increases may initially outpace fat loss, resulting in a very small, temporary weight gain. When exercise can be increased over time, more significant fat loss can occur. Unless an exerciser is highly motivated, actual weight loss is usually only seen with particular dietary improvements.

Front Squat 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/
Rack Deadlifts 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/
Reverse Hyper Extensions 10/ 8/ 6/ 4/ 2/ 1/ 1/ 1/

3 Sets
Splits Squats 10ea/ 2x8ea/
Partner Hams 8ea

3 Sets
Lateral Barbell Step Up 10ea/ 2x8ea/
Assisted Hams 8ea

3set
Hack Lung 30sec Hold
Manuel Hip 8ea

Roll Out 5-10min

Warm Up (15min)

2×10ea of:
Bounce
Alternate Leg
Side Straddle
Forward Straddle
Skier
Bell

1×12ea of:
High Kick
2 Arm-1 Leg
High Knee Tuck-Lunge-Spiderman
Two Arm-One Leg-Reverse Lunge-Opposite Heel Touch
Walkout on Hands+5ea Step Foot to Hand+ Jump Feet to Hands+ Prisoner Walk

3×30sec of:
Dead Bug, Opposite Arm-Opposite Leg
Pillar, Opposite Arm-Opposite Leg
Oblige + IT

1x10ea of:
10ea Shin to Knee+Knee to Mid-Thigh+Mid-Thigh to Full Extension
1x5ea of:
Hang Muscle Snatch+Snatch Push Press+OHS+Pressing Snatch Balance+Heaving Snatch Balance+Snatch Balance

Work Out (70min)

3 Sets
Band Wave Squats 5-3-5
45-30-15sec Hand Stand Holds
6 Scapula Pull Up + Chin-up

3 Sets
6ea 2 Arm K-Bell Lateral Pick Up
6 True Push-up
6 Supinated Pull Up + 12 Scapula Pull-up
6 Turtles (Tempo:4-1-4)

3 Sets
6ea Split Squat
12 DB Skull Crusher
12 Rockers
12 Archers

3 Sets
6ea DB OH Step Up
10 Pull Overs
10 V Crunch
10 Cobras
15 Oblique Dip

3 Sets
6ea Rear leg Split Squat w/10kg
10 Seated Sup Shoulder Raise (Tempo: 4-2-2)
10 Seated DB Rear Flys (Tempo: 4-2-2)
10 DB Seated Empty Cans (Tempo: 4-2-2)

3 Sets
8 Manuel Reseated Bench Row
15 Reverse Hyper Extensions

Cool Down(15min)

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Clean 3 Position 3ea/20kg 2ea/40kg 1ea/50kg
Clean 3/60 2/90 1/120 1/145 1/155 1/160
Deadlifts 1/190 1/220 1/250
Rack Press 3×10/55-65-75lbs
Floor Press 3×12/95lbs
BOR 3×12/95-145-195lbs

Power Snatch on the min 5×3/40-50-60-70-80
Snatch on the min 5×3/90-100-110
3min Rest
Back Squat 1/120 1min 1/160 2min 1/190 3min 1/210 4min 1/230 5min 1/250kg

Power Clean on the min 5×2/60-80-100-120
Clean on the min 5×2/120-130-140-150-160
5min Rest
Deadlift 1/180 1/230 1/250 1/270