At this point you should be really moving well throughout the workouts and ready to increase the intensity and weight. As always, if you have any questions or want to try a free session at our club, just email us at Team@oharafitness.net
Week 4
Day 1
1: Superset
A: Barbell squat to calf raise
B: Shoulder Tap Push Ups
3x15
2: Superset
A: Barbell Bench
B: Dumbbell Lunge
C: Dumbbell SPEED rows
3x15
3: Superset
A: Plyo Deadlifts with a Trap Bar or Dumbbells
B: Incline Alternating Dumbbell Bench
C: Romanian Deadlifts
3x10
4: Abs/Plyo
A: Box jumps
B: Sit Ups
C: Bench Jumps
D: V Ups
3x10
Day 2
1: Superset
A: Dumbbell Snatch
B: Reverse Fly
C: Triceps Pulldown
3x15
2: Superset
A: Arnold Press
B: Dips
2x10
3: Superset
A: Farmers Walk 100ft
B: Leg Raises x 20
x 5 sets
4: Superset
A: Mountain Climbers x 50 per leg
B: SPRINT x 100ft
x 5
Week 5
Day 1
1: Superset
A: Front Squats
B: Bench Jumps
C: Push Ups
3x12
2: Superset
A: Bench
B: Bench Step Ups
C: Dumbbell Rows
3x10
3: Superset
A: Kettlebell Deadlift with hop x 15
B: Box Jumps x 10
C: Farmers Walk x 50ft
x3
4: Abs
100 of each
Sit Up
Russian Twist
Leg Raise
Day 2
1: Superset
A: Dumbbell Cleans
B: Romanian Deadlifts
3x10
2: Superset
A: Dumbbell Push Press
B: Reverse Fly
3x15
3: Superset
A: Overhead Walk
B: Sprint
100 feet x 5 sets
4: Superset
A: Upright Row
B: Lateral Raise
C: Forward Raise
D: Shrug
3x15
5: Abs
Russian Twist FAST
Russian Twist SLOW
Leg Raise FAST
Leg Raise SLOW
3x20
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