ok, I've been trying to come up with something for the two weeks of Max effort/complexes and plyometrics and so far it has been very difficult finding the proper balance. So far I have a four day upper/lower
Monday:
Max Effort on Incline bench press but working up to a 2-3 rep max.
Rep work: 3x5-6@70-75% 1RM.
Plyo
Pushups 3x10, picking 1 (Depth, moving, behind the back clapping, Medicine ball)
-moving pushups are were you do a regular pushup but try to push yourself off the ground and move your whole body to the side about 6-12" and then do it again, going back and forth or down 20 ft and back.
Hand stand control (Ok I don't know what to call it but what I do is sit on my butt and put my hands on the floor. Then lift myself up and muscle my want into a hand stand and then go back down in a controlled manner. I use to be able to do these all the time and now have trouble doing 1 so this is a great way for me to get my shoulders working.)
Medicine ball slams 1-2 minutes (taking a medicine ball, raising it above your head and throwing it down as hard as you can to the ground)
Stretch band pull downs (I use the bands you would find in aerobics rooms and such, I will most likely get lifting bands for this later down the road, throw them over a squat rack and use these to simulate clinch work you'd find in a muay thai fight)
Now depending on how I feel I'll do complexes here but I don't know how tired I'd be or if I'll be overtraining. so this will be a game time decision.
Kettle bell work, (yes I got a kettle bell for Christmas
)
Kettle bell arm bars 5-8 each arm.
Windmill 8 each direction.
Joint Mobility for shoulders 8 each direction.
Tuesday:
Plyo
Platform jumps variations
http://www.exrx.net/Lists/PowerExercises.html pick 2-3 and do 3x10-15.
One legged squats, (hold a weight in front of me and stick one leg out in front and squat down with the other) don't have a rep range yet because I can only do 3.
Complexes:
Deadlift - 6 reps
Romanian Deadlift - 6 reps
Bent Over Row - 6 reps
Power Clean - 6 reps
Front Squat - 6 reps
Push Press - 6 reps
Back Squat - 6 reps
Good Morning - 6 reps
Week one: 4 circuits x 6 reps 90s rest
Week two: 4 circuits x 6 reps 75s rest
Week three: 4 circuits x 6 reps 60s rest
Week four: 4 circuits x 6 reps 45s rest
Week five: 5 circuits x 6 reps 90s rest
Week six: 5 circuits x 6 reps 75s rest
Kettle bell:
Turkish getups 8 each side.
One are swings 2x8 each side.
KB snatches or cleans depending on how I feel.
Thursday:
Plyo
Pushups 3x10, picking 2 or three (Depth, moving, behind the back clapping, Medicine ball).
Hand stand control.
Medicine ball slams 1-2 minutes.
Stretch band pull downs.
Complexes:
Deadlift - 6 reps
Romanian Deadlift - 6 reps
Bent Over Row - 6 reps
Power Clean - 6 reps
Front Squat - 6 reps
Push Press - 6 reps
Back Squat - 6 reps
Good Morning - 6 reps
Kettle bell:
Kettle bell arm bars 5-8 each arm.
Windmill 8 each direction.
Joint Mobility for shoulders 8 each direction.
Friday:
ME Low box squats working up to 3 RM
Rep work Power Cleans 3x5 70%
Plyo
Platform jumps variations
http://www.exrx.net/Lists/PowerExercises.html pick 1-2 and do 3x10-15.
One legged squats.
KB:
KB crush dead lifts 3x8.
Turkish getups 8 each side.
One arm swings.
KB snatches or cleans depending on how I feel.
I will be getting sandbags to do sandbag training instead and/or along with the kettle bell exercises.
Now this may look messy to you, and it is. This part of my training will be very trial and error. So this is subject to a lot of change and feedback. So let the questions fly.