Try something different this year that will sustain your interest until you master it. The following workout is great for absolute strength, and power, and it might spark some new muscular growth.
Behind the Neck Power Jerk/Split Style Jerk
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The first two reps are Power Jerks while the third rep is a Split Style Jerk. Begin the exercise by holding the bar behind the neck while the arms support the bar with a wide grip. Now, dip in the knees 4-6 inches while the back remains relatively straight. The back of the head, hips and the ankles form a straight line. Drive the bar up while extending the hip, knees, and ankles and think about jumping into the air. Once the bar reaches the top of the head begins to dip again. As you dip push yourself away from the bar. At the top of the movement, the elbows are locked and you are pushing up on the bar in an attempt to pull it apart. |
When performing the split style version your legs split as you push your self away from the bar. The front foot moves a shorter distance than the back foot. The toes are slightly pointed inwards as this creates a positive angle. Split the feet with lightning quickness.
Unilateral Db Flat Bench
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Using one dumbbell at a time perform flat dumbbell benches. Start with the weak side first. Then reverse sides. Static Lunge Db Press |
Static Lunge Db Press
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While standing hold the dbs in a position as if you were going to perform a dumbbell press. Now, step out into a lunge position. While in the lunge position press the dumbbells. This position eliminates any momentum that can be generated by the legs, hips or core region. Great dynamic movement for the delts and tris while promoting static strength in the legs, hips and core region.Kettlebell Side Press |
Kettlebell Side Press
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Hold a kettlebell in the left hand with the elbow out from the body. The left foot is pointed in 45 degrees and the hip is popped out. The right foot is pointed out at approximately 90 degrees. Push the body away from the kb as you bend to the right side. The left leg is locked and the right leg has a small bend. Return back to the starting position while the kb remains overhead. Slowly pull the kb down feeling the stimulation of the lats. Reverse Sides.Unilateral Cambered Bar Curl |
Unilateral Cambered Bar Curl
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Using a single arm perform a cambered bar curl. Begin with the weak side. Then reverse sides. Medicine Ball – Step in Chest Pass With Right Foot |
Medicine Ball – Step in Chest Pass With Right Foot
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From a standing position hold the Medicine ball in front of your body with arms fully extended. Now, pull the ball to the chest and step with the right foot and throw the ball. Perform the movement explosively. Then reverse legs. Medicine Ball – Step in Overhead Throw with Right Foot |
Medicine Ball – Step in Overhead Throw with Right Foot
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From a standing position hold the Mb in front of your body with arms fully extended. Now, pull the ball back over your head and step with the right foot and throw the ball. Perform the movement explosively. |
Medicine Ball – Twisting Chest Pass Right Foot Lead
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From a standing position with the right foot forward hold the Medicine Ball on the left shoulder. Now, twist towards the rearfoot and then immediately twist back towards the right foot as you throw the ball with the left hand. Perform movement explosively. Reverse.Medicine Ball Situps |
Medicine Ball Situps
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Perform the situp while holding a Medicine Ball on the chest. Begin by holding the ball in the top position. Make a quick transition from the eccentric to the concentric phase. As you reach the top position throw the ball. Perform movement explosively. |
| Exercise | Sets | Reps | Rest |
| Behind the Neck Power Jerk Split Jerk |
5 | 3 | 3 minutes |
| Unilateral dumbbell decline bench |
4 | 6 | 2 minutes |
| Static Lunge Dumbbell Press |
2 | 6 | 2 minutes |
| Kettlebell Side Press | 4 | 6 | 2 minutes |
| Single Arm Cambered Bar Curl | 3 | 6 | 2 minutes |
| Overhead Dumbbell Walk (snatch) |
2 | 200 ft. | 1 minute |
| Medicine Ball Circuit | 2 | 5 | 1 minute |
| Chest Pass Step Right Foot | 2 | 5 | 1 minute |
| Chest Pass Step Left Foot |
2 | 5 | 1 minute |
| Overhead Throw Step Right Foot | 2 | 5 | 1 minute |
| Overhead Throw Step Left Foot | 2 | 5 | 1 minute |
| Twisting Chest Right Foot Forward | 2 | 5 | 1 minute |
| Twisting Chest Left Foot Forward | 2 | 5 | 1 minute |
| Medicine Ball Situps | 10 |
Now there are some elite athletes who may just breeze through this and if they do, good for them but for the mere mortals out there, most of you probably have never done many of the exercises and the smart way to begin would be to add one exercise to your regular program at a time and slowly master it.
When you have one down. Then start on another. Remember, this is to build strength. It is not to kill you. And remember, as you begin adding new exercises to your old program, you begin deleting those exercises that work the same muscles less effectively from your regular workout. I think this should hold your interest for a few months at least.