Here is your 300 Workout Of the Week (WOW)
Also, for this one I added some closing thoughts on video right after I finished this workout. Here’s a link to my post-workout thoughts.
The quick skinny on a “300” is:
1. Six exercises
2. 50 reps per exercise
50 X 6 = 300 reps
3. If you can do more than about 25 reps on your 1st set of each exercise it’s too light.
4. Only rest as little as necessary – hurry the heck up! This ain’t no rest home!
5. Use the same weight for all reps of the same exercise
There’s other stuff to fill in the gaps but that’s the crux of the 300.
I started this workout off by rowing 500 meters on the Concept2 rower in 1:38.
Hex-Bar Deadlift
25-15-10
http://youtu.be/J9GK9iRaadc
Hammer Isolateral Incline Chest Press
25-15-10
http://youtu.be/VY3VOtxA-Mc
Chinup With Slight Kipping
5-5-5-5-5-5-5-5-5-5 (10 sets of 5)
http://youtu.be/wkJc14zWM3o
Supersetted These Two Exercises (See Post-Workout Thoughts Video Above)
============================
Rope Tricep Extensions
25-15-10
http://youtu.be/hmoPk0x96GI
Fully-Supinated Preacher Curls
25-15-10
http://youtu.be/8UTLffnwxpE
=============================
Hammer Strength Abdominal Crunch
25-15-10
http://youtu.be/xTt9J25giuw
This model once again was my “sandwich” approach to a 300. That is I start with a total-body movement (Hex-Bar Deadlift) and finish with a core movement (Hammer Strength Abdominal Crunch) with four exercises SANDWICHED in the middle.
Anyone can do this. Just pick the loads that work FOR YOU and exercises that are similar to mine – even if they are bodyweight only.
Ask any questions you have about this after giving it a good once over. Let me know if you do it and how it goes!
================================================
Want To Stay More In The Loop
On All Things Relating to Body Transformation?
Check out my new Facebook LLUniversity page and please LIKE it when you get there!
http://www.facebook.com/LLUniversity
You can follow me on Twitter too. Please do!
http://twitter.com/#!/LLUniversity
In health,
David Greenwalt – Founder
Certified Wellness Coach (ACSM)
http://www.LeannessLifestyle.com
Leanness Lifestyle University
