The joker Workout Routine
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1 The joker Workout Routine Bonus PDF File By: Mike Romaine
2 Copyright Notice No part of this report may be reproduced or transmitted in any form whatsoever, electronic, or mechanical, including photocopying, recording, or by any informational storage or retrieval system without expressed written, dated and signed permission from the author. All copyrights are reserved. Disclaimer and/or Legal Notices The information provided in this book is for educational purposes only. I am not a doctor and this is not meant to be taken as medical advice. The information provided in this book is based upon my experiences as well as my interpretations of the current research available. The advice and tips given in this course are meant for healthy adults only. You should consult your physician to insure the tips given in this course are appropriate for your individual circumstances. If you have any health issues or pre-existing conditions, please consult with your physician before implementing any of the information provided in this course. This product is for informational purposes only and the author does not accept any responsibilities for any liabilities or damages, real or perceived, resulting from the use of this information.
3 The Joker Workout Routine: Training Volume: 5+ days per week Explanation: We re talking about The Joker here! This routine is pretty brutal. BUT, it s effective and will leave you sore and wanting more. There are 5 days of programmed training, and the other 1-2 days can be added as activity or mixed martial arts training. All heroes should know how to defend themselves. What you need to know: A Superset means you re performing those movements back to back. If a movement is part of Superset 1 it s part of the grouping of movements in that superset and you perform them back to back and then proceed to break and do another set [of those movements] after. HIIT stands for High Intensity Interval Training. Do one minute ON (sprint 6-10mph) and one minute OFF (walk mph) for 25 minutes. That means you go back and forth every minute for the duration. On, off, on, off, etc.
4 When lifting your initial lifts/compounds (especially), you should be using pyramid training. Every day warm up: -5 classic sun salutations Day 1: Bench Press and KB Lunge Cleans -Wind Sprints: 5 rounds -Karaoke steps: 5 rounds (each way) -Lateral single leg hop: 5 rounds (each way) -Box jumps: 3X10-super set 1 -Alternating step ups: 3X50-super set 1 -Bench Press: 3X10-super set 2 -Skull Crushers: 3X10-super set 2 -Dips: 3Xfailure-super set 2 -Tricep push down: 3X10-super set 3
5 -Tricep overhead extension: 3X10-super set 3 -Box jumps: 3X10-circuit 1 -Alternating KB lunge cleans: 3X10-circuit 1 -Rope Slam: 3X10-circuit 1 -KB ice skaters: 3X10-circuit 1 -Medicine Ball slam: 3X10-circuit 1 -Weighted Shadow boxing: 3X30 sec(5lb)-circuit 1 Day 2: Thrusters and OHS -Push ups: 3X20-circuit 1 -Pull ups: 3X10-circuit 1 -Sit Ups: 3X30-circuit 1 -Overhead Squat: 3X10-super set 1 -Pistol Squats: 3X10(each)-super set 1 -Single Leg balance: 3X30 sec(each leg)
6 -Insane WOD: -Kalsu: -for time -5 burpees-emom -100 thrusters Workout done when 100 thrusters completed -Crunches: 3X40-circuit 2 -Leg Lifts: 3X10-circuit 2 -V ups: 3X20-circuit 2 -Neck Bridge: 3X10-super set 2 -DB shrug: 3X10(hold)-super set 2 Day 3: Military Press and Sprints -Wind Sprints: 5 rounds -Karaoke steps: 5 rounds (each way) -Lateral single leg hop: 5 rounds (each way) -Box jumps: 3X10-super set 1
7 -Alternating step ups: 3X50-super set 1 -Squats: 3X10-super set 2 -Calf Raises: 3X20-super set 2 -Leg Press: 3X10-super set 2 -Military Press: 3X10-super set 3 -Front Raises: 3X10-super set 3 -Lateral Raises: 3X10-super set 3 -Box jumps: 3X10-circuit 1 -Alternating KB lunge cleans: 3X10-circuit 1 -Rope Slam: 3X10-circuit 1 -KB ice skaters: 3X10-circuit 1 -Medicine Ball slam: 3X10-circuit 1 -Weighted Shadow boxing: 3X30 sec(5lb)-circuit 1
8 Day 4: Double Unders and Running -Push ups: 3X20-circuit 1 -Pull ups: 3X10-circuit 1 -Sit Ups: 3X30-circuit 1 -Overhead Squat: 3X10-super set 1 -Pistol Squats: 3X10(each)-super set 1 -Single Leg balance: 3X30 sec(each leg) -Insane WOD: Bull: -2 rounds for time: -200 double unders -50 overhead squats -50 pull ups -1 mile run -Crunches: 3X40-circuit 2
9 -Leg Lifts: 3X10-circuit 2 -V ups: 3X20-circuit 2 -Neck Bridge: 3X10-super set 2 -DB shrug: 3X10(hold)-super set 2 Day 5: Deadlifts and Jumps -Wind Sprints: 5 rounds -Karaoke steps: 5 rounds (each way) -Lateral single leg hop: 5 rounds (each way) -Box jumps: 3X10-super set 1 -Alternating step ups: 3X50-super set 1 -Deadlift: 3X10-super set 2 -Lat pull down: 3X10-super set 2 -Chin ups: 3Xfailure-super set 2 -Cable Bicep Curls: 3X10-super set 3
10 -Cable Hammer Curls: 3X10-super set 3 -Box jumps: 3X10-circuit 1 -Alternating KB lunge cleans: 3X10-circuit 1 -Rope Slam: 3X10-circuit 1 -KB ice skaters: 3X10-circuit 1 -Medicine Ball slam: 3X10-circuit 1 -Weighted Shadow boxing: 3X30 sec(5lb)-circuit 1 Bonus 1-2 Days: Activity and MMA All heroes (and villains) should know how to defend themselves. Just ask MMA Coach Derek in The Academy. Add in an extra day or two of MMA style training to take your inner Superhero unleashing to a new level.
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COMPETITIVE ~ June 2016 ~
Sunday, 29 May 2016 Monday, 30 May 2016 Tuesday, 31 May 2016 Wednesday, 01 June 2016 Thursday, 02 June 2016 Friday, 03 June 2016 Saturday, 04 June 2016 Rest Day 1.Snatch 2016 Lurong Summertime Week 3 WOD
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8 Week - No Equipment Full-Body Workout
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-Do all work sets of each exercise with the same weight. You are not working up to a rep max on any of these exercises.
Salisbury University Baseball Players, The following is your summer strength and conditioning program. It is an 11 week program divided into four phases. The progression consists of 3 weeks of circuit