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Old 02-09-2010, 06:19 AM   #2 (permalink)
Join Date: Jul 2009
Posts: 101
rich78uk has a little shameless behaviour in the past
Here is a couple of workouts you could try. One is for strength/power and the other is a circuit to help with anaerobic fitness and stamina.

Workout 1:
Barbell bench press 3 sets x6-8 reps
Plyometric press ups 3 sets of 20 seconds
Barbell lunges 3 x6-8 per leg
Medicine ball jump squats 3 x20 seconds
Deadlifts 3 x6-8
Overhead medicine ball slams 3 x20 seconds
Barbell clean and press 3 x6-8
Kettlebell snatch 3 x6-8 per arm

Workout 2:
Do 30-40 seconds on each exercise. Perform all exercises back to back without any rest. At the end of the circuit rest for 1 minute and repeat x 3-5.
Press ups
Jump lunges
Medicine ball woodchops (30-40 seconds per side)
Barbell push press
Front jumps onto bench
V-ups (Lie on the floor with arms and legs extended. Crunch up and bring your arms and legs up together)
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