Yo kiddo’s

I’ve got a killer workout for you guys and gals today!

Since I hit full body on Monday, I’m coming back with an upper body based workout with a full power power exercise at the start to kick it off right.

This one got me good!

There’s some power, strength, and work capacity all thrown into one brutal workout.

I was always taught to keep your power movements at the start of your workout when you are the freshest to get the most out of these.  You want perfect technique and also want your nervous system to be fresh.  So lifts like snatches, cleans, jumps and other movements simialr, try to keep these at the start of your workout.  Of course you can break the rules sometimes

The main thing is, I hate seeing bad form on the cleans and snatches.  Its not good for your gains or your body for that matter.  Of course if your trying to improve work capacity and train for fighting and wrestling, you’ll want to throw that type of stuff in for circuits, but keep the weight a little lower and make sure your technique is spot on perfect.

Avoiding injury is the main concern always, then power, strength, and endurance or whatever you goal is.
Power + Upper Body

So, Here it is:

1A) Hang Cleans 4 x 5-3  Haven’t hit these for a while, worked up to 225 for 4 on the last set

2A) DB power press 4 x 4-8  I tried strict militaery press to start the sets then finished with power press
2B) Bent DB Rown 4 x 4-8

3A) Blast Strap Chain Push Ups 3 x Max  I went for max reps the 1st round, then really focused time under tnesion the 2nd two rounds
3B) KB 2 hand swings 3 x 15

4A) Blast strap face pull + Y row combo 3 x max
4B) Thick Handle DB Farmer Walks 3 x max you will see in the video how these are freaking killer!
4C) Dip Bar Knee Tucks  3 x max

Like I said, this one was a real chip off the old block!  I love IT!

Get Forged Strong!

ps – make sure you get signed up for our next Forged Strength Seminar Sept 18th at 10:30 – You’ll learn tons of our underground strength training techniques to get you “strong like bull!!!!”  HA HA!