Workout

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  • Publicado : 23 de noviembre de 2011
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Batman Workout
Power Workout
Semana 1
|Exercise |Sets/Time |Reps/Distance |Rest (min) |
|Power Clean and Press |3 |4 |2.0 |
|Deadlift |3 |4 |2.0 |
|3 Board Bench Press|3 |4 |2.0 |
|Top-Half Seated Overhead Press |3 |4 |2.0 |
|Close-Grip Bench Press |3 |4 |2.0 |

Semana 2
|Exercise |Sets/Time |Reps/Distance |Rest (min) |
|PowerClean and Press |3 |5 |2.0 |
|Deadlift |3 |5 |2.0 |
|3 Board Bench Press |3 |5 |2.0 |
|Top-Half Seated Overhead Press |3 |5 |2.0|
|Close-Grip Bench Press |3 |5 |2.0 |

Semana 3
|Exercise |Sets/Time |Reps/Distance |Rest (min) |
|Power Clean and Press |4 |4 |2.0 |
|Deadlift |4|4 |2.0 |
|3 Board Bench Press |4 |4 |2.0 |
|Top-Half Seated Overhead Press |4 |4 |2.0 |
|Close-Grip Bench Press |4 |4 |2.0 |

Semana 4
|Exercise|Sets/Time |Reps/Distance |Rest (min) |
|Power Clean and Press |4 |5 |2.0 |
|Deadlift |4 |5 |2.0 |
|3 Board Bench Press |4 |5 |2.0 |
|Top-HalfSeated Overhead Press |4 |5 |2.0 |
|Close-Grip Bench Press |4 |5 |2.0 |

Agility Workout
Semana 1
|Exercise |Sets/Time |Reps/Distance |Rest (min) |
|High Box Jump |3 |10|None |
|Alternating Plyometric Lunge |3 |10 |1.0 |
|Plyometric Stair Jump |3 | |1.0 |
|Sprint |2 |4 |1.0 |
|Agility Ladder In-Out Drill |8 |1|None |
|Agility Ladder One-Leg Drill |8 |1 |1.0 |

Semana 2
|Exercise |Sets/Time |Reps/Distance |Rest (min) |
|High Box Jump |3 |12 |1.0 |
|Alternating Plyometric Lunge |3|12 |1.0 |
|Plyometric Stair Jump |3 | |1.0 |
|Sprint |1 |4 |None |
|Agility Ladder In-Out Drill |8 |1 |1.0 |
|Agility Ladder One-Leg Drill |8...
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