KILLER Metabolic Resistance Training Workout

http://www.leanandmeanblueprint.com

So a few days back I hit this crazy workout up for my conditioning part of the day.

Fortunately, I caught it all on film so I thought I would post it up here for a nice little X-Mas present for your viewing pleasure.

You can hit this tough little metabolic resistance workout up this holiday season to blast through all the extra calories your about to consume as well as to help build up some serious conditioning and mental toughness.

This metabolic resistance training workout combines three different types of training modalities together into one kickass workout.

It looks like this:

1A) E.M.O.T.M (Every Minute on the Minute) x 6 mins

a) Heavy Sandbag Shouldering x 4

b) Ring Muscle Up x 2

***If you can't get Muscle Ups, hit another variation of push and add a few more reps in for good measure (handstand push ups, dips, ring push ups, ect)

You want to be sure to get in all the reps for both of these movements within the min.

I was cutting it real close towards the end.

The second part is a Reverse Ladder Set with Barbell Clean and Presses plus Pull Ups.

2A) 10, 8, 6, 4, 2 of Barbell Clean and Press

2B) 2, 4, 6, 8, 10 of Pull Ups

For this, hit the barbell clean and press for 10 reps first then switch to pull ups for 2 reps and then just run up and down the ladder.

This gets tough!

For the last part of the workout, I hit up a 5 min AMRAP (As many rounds as possible) density set.

These are great to help build up some serious conditioning and strength overtime.

I used these two movements...

3A) Overhead Squat x 5

3B) Hollow Rocks x 20

Your core definitely starts feeling it towards the end on this one!

Overall, this little workout took about 25 mins. Fast paced and to the point and great for metabolic conditioning.

The intensity of the workout will test you mentally and physically which is what makes it so lethal.

The best time to hit this type of workout would be AFTER your main strength workout. The day I hit this, I hammered out some heavy deadlifts before.

A perfect end to a perfect training session.

For more videos, go to:

http://www.leanandmeanblueprint.com

Category:

Entertainment

Tags:

• metabolic resistance training
• metabolic training
• metabolic workout

[2605991]

This is great for explosiv strong body. Nice.

[62890ballplaya]

always playing sum kick ass music man

[BIGpr0blem]

@nabsta05 the blue bag?

[xthexTxvirusx]

beast mode ON!!!

[nabsta05]

That will be me this year!! well in 2012!!

[claritycome]

Warrior!

[BaneTrogdor]

I tried to like it couple of times ... accepted just once :)

[caioclm]

Muscle-ups, shouldering, pull-ups, power cleans, squats... and rob zombie! Need more for a workout?

[nunh]

Awesome - hollow rocks - new to me - thanks!

[ifflow]

can you do a tutorial on how to do power cleans