Shortcut To Strength: Day 13 - Power Focus

Build explosive strength with today's power-focused workout.

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This is your last workout of the first training block. You may be feeling a little fatigued, but I need you to pull it together and power through this workout.

You'll be using much lighter weight in all of the exercises today to allow for fast, powerful movements. The weight should be light enough that you can be explosive in the concentric (or lifting) portion of each exercise, but heavy enough that the movement is challenging. Keep rest periods to 1-2 minutes, and perform each rep with 100% intensity.

Power Focus
1

Jump Squat

3 sets of 3 reps (bodyweight)
Jump Squat Jump Squat

2

Barbell Squat

3 sets of 3 reps (50% of 1RM)
Barbell Squat Barbell Squat

3

Plyo Push-up

3 sets of 3 reps
Plyo Push-up Plyo Push-up

4

Bench Press

3 sets of 3 reps (50% of 1RM)
Barbell Bench Press - Medium Grip Barbell Bench Press - Medium Grip

5

Dumbbell push press

3 sets of 3 reps (50% 1RM)
Standing Dumbbell Press Standing Dumbbell Press

6

Close-Grip Bench Press

3 sets of 3 reps (25 RM)
Close-Grip Barbell Bench Press Close-Grip Barbell Bench Press

7

Deadlift

3 sets of 3 reps (50% of 1RM)
Barbell Deadlift Barbell Deadlift

8

Dumbbell Row

3 sets of 3 reps (25 RM)
Bent Over Two-Dumbbell Row Bent Over Two-Dumbbell Row

9

Crunch

3 sets of 10 reps
Crunches Crunches


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