After watching this video did you notice anything? Did you catch it? Did you notice the diversity of people that are capable of doing this workout? There were great athletes and beginners alike. Sometimes I hear that “I need to be in shape to start this program” or “I wont be able to do it” If that is your thought, take another look at this video. Or better yet come on in to our facility and see the clients we have that are in their 40′s, 50′s, even 60′s who are fully capable of doing our program. Now is the time! Get started today!

This weight lifting workout is done over a period of three days and you should spread the workout out over six days giving you a break in between each day.

The exercises you will be doing are the following:

Incline Press- Incline press is done by sitting on a bench that has been raised to an incline position, lifting the bar with preset weight of your choice, lowering the bar so it touches your chest, and then re-lifting it to its starting position. Each time you lower and raise the bar is 1 rep.

Hang Clean- Hang clean is done by setting a bar up with a weight of your choice and lifting the bar where your back is straight but the bar has not been lifted. Once you are in this position you will throw the bar from the preset position to a squat position where the bar is resting on your shoulder. To do this you will want to bend your knees, jump slightly off the ground, and lift the bar to your chin. After you have done this you will do a squat and then raise up, dropping the bar to the preset position. This entire movement is 1 rep.

Bench Press- Bench press is done by lying flat on a bench, lifting a bar with preset weight of your choice, lowering the bar so it touches your chest, and then re-lifting it to its starting position. Each time you lower and raise the bar is 1 rep.

Squat- The final lift you will do is squats. Squats are done by resting a bar with a preset weight, of your choice, on your shoulders, and squatting until your knees are at a 90 degree angle and you will then raise. Each time you lower and raise is 1 rep.

Those are the four lifts you will do on each day, below is the number of reps and sets you do for them.

Day 1- On day 1 you will do a 3 set of 6 reps. This is considered a “Heavy Day” because you will do as much weight as you can for each rep. You should see some big gains after this day.

Day 2- On day 2 you will do 4 sets of 8 reps except on hang cleans where you will only do 4 sets of 6 reps. This is a normal day of lifting where you should see marginal gain.

Day 3- On day 3 you will be doing 8, 6, 4, 2 on reps except on hang cleans where you will be doing 2 sets of 6 reps, 1 set of 4 reps, and 1 set of 2 reps. This day should help you to build up strength like in day 1.

This weight lifting workout works on the core muscles and is a great workout if you are just starting to lift weights.

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Some experts say that if you want a better figure, you need to focus on doing your exercises on machines, as they allow you to add more weight and concentrate on working specific muscles as hard as you can.

I, along with many other experts, would have to disagree. Bodyweight training includes multi-joint exercises that target more than one muscle group and make your body strong and functional.

The fact that bodyweight training can be more challenging is probably a big reason why some will say that it is ineffective.

One of the best upper body exercises, and a TRUE bodyweight exercise is the pull-up.

Believe it or not, there are people who can sit on a machine or cable station and do pull-downs with hundreds of pounds attached – but they cannot do one SINGLE pull-up!

On the other hand, I don’t know anyone who can do a true pull-up, and cannot add a lot of weight when doing pull-downs.

When you try to think of a really muscular person, who comes to mind? How about gymnasts? Or military personnel?

Can you guess what these two have in common?

That’s right – their training methods are based around bodyweight exercises.

The bottom line is this: If you want to build muscle and a functional body, choose bodyweight training over machines!

21 x 15 x 9  for time

Pull ups

Dead lift

Burpess

Sit ups

thanks you guys, the WOD was awesome!