Work out A

Hang clean to front squat to push press>1Grab a bar bell with a shoulder width grip and bend your knees,as if you were about to jump.Quickly rise upto your toes and shrug your shoulders to pull the bar straight up to your chest. Then,bend your elbows forward to "catch"the bar in the crooks of your fingers.Now lower your body until your thighs are parallel to a standing position, then press the bar overhead. Return to the start: thats 1 rep. A set is....6 reps with a weight you could usually push-press 6 times.



Dumb-bell double wood chop>2Hold a light dumb-bell with a hand-over-hand grip, arms extended above your right shoulder. Keeping arms straight but not locked, bend at the knees, rotate your torso to the left and draw your arms down across your body. When your hands reach the outside of your left ankle, pause, then quickly reverse the movement with the same intensity, pausing at the top. That's one repetition. Do eight, then hold the weight over your shoulder and repeat the move, this time chopping to your right. A set is.....8 reps on one side, then 8 on the other.



Piston bent-over row>3Holding dumb-bells, stand with your feet apart. Bend over untill your torso is almost parallel to the floor and so that your arms hang strait down, palms facing each other. Pull the weights up to sides of your chest. This is the starting position keeping your right as still as possible, lower the weight in youleft hand until your arm is straight. Lift the dumb-bell back up to the side of your chest, then repeat the move with your right hand. Continue alternating to compleate the set. A set is.....8 repetitions with each arm.



Turkish get-up>4Lie on your back with your legs strait. Hold a dumb-bell in your right hand with your arm strait above you. Keeping your elbow locked and the weight above you at all times,use use your left arm to push yourself up to stand with the weight above your head. Still keeping your arm straight and the weight above you reverse the motion to return position. Do 8 repetitions with you right hand, then 8 with yourr left. A set is.....8 reps one side, 8 on the other.