8/12/2019 Fast Full Body

1/6

TOTAL BODY COMPLEX

1 Clean/push/row Burpee/chin (barbell)

2 Clean/squat Row/chest press (dumbell)

3 Pullups V-dip Row Bench jump

4 Reversed row Pushups Sissy squats

5a Deadlift Chin Incline press

5b Deadlift Sternum Chin Neck press

6a Deadlift Sternum chin Reeves row neck press

6b Deadlift chin Reeves row Incline press

7 Sissy squat Incline press Reeves row

8/12/2019 Fast Full Body

2/6

UPPER BODY COMPLEX

8 Hang clean/press - Negative tri-push/curl (dumbell)

9 Lateral rais Bent lateral Reeves row Incline flyes

10 Chins Renegade Pushups

11 Negative sternum chins - Negative V-dips

12 Bent o lateral Swing Scott press

13 Dumbell bicep curl n tricep press

14 Hyperextensions/dumbell-laterals

15 Hyperextensions/Curl/Tri-extensions

16 Hyperext/dumbell-laterals/Curl/Tri extensions

17 Hyperextensions/dumbell-row

18 Hyperextensions/dumbell-row/Hang row

19 High pull/reversed curl/Cajin row

8/12/2019 Fast Full Body

3/6

Pass

A: 3 Pullups V-dip Row Bench jump

5a Deadlift Chin Incline press

12 Bent o lateral Swing Scott press

15 Hyperextensions/Curl/Tri-extensions

(Calves,D-crunch,Renegade,Hyperext)

B: 1 Clean/push/row Burpee/chin (barbell)

7 Sissy squat Incline press Reeves row

11 Negative sternum chins - Negative V-dips

13 Dumbell bicep curl n tricep press

(Calves,D-crunch,Renegade,Hyperx, 19 High

pull/reversed curl/Cajin row)

C: 2 Clean/squat Row/chest press (dumbell)

6a Deadlift Stern chin Reeves row neck press

8 Hang clean/press - Nega tri-push/curl (dumbell)

19 High pull/reversed curl/Cajin row

(Calves,D-crunch,Renegade,hyperext)

D: 5b Deadlift Sternum Chin Neck press

4 Reversed row Pushups Sissy squats

9 LateralsBent lateralReeves rowIncline flyes

10 Chins Renegade Pushups

(Calves,D-crunch,Renegade,18 Hyperextensions/dumbell-row/Hang row)

8/12/2019 Fast Full Body

4/6

Large circuits:

6a Deadlift Stern chin Reeves row neck press

3 Pullups V-dip Row Bench jump

1 Clean/push/row Burpee/chin (barbell)

5a Deadlift Chin Incline press

2 Clean/squat Row/chest press (dumbell)

5b Deadlift Sternum Chin Neck press

7b Sissy squat V-dip Reeves row

2 Clean/squat Row/chest press (dumbell)

6b Deadlift chin Reeves row Incline press

4 Reversed row Pushups Sissy squats

Upper body circuits

11 Negative sternum chins - Negative V-dips

19 High pull/reversed curl/Cajin row8 Hang clean/press-Nega tri-push/curl (dbell)

18 Hyperextensions/dumbell-row/Hang row

11 Negative sternum chins - Negative V-dips

10 Chins Renegade Pushups

9 Lateral raisBent lateralReeves rowIncl flyes

15 Hyperextensions/Curl/Tri-extensions

8/12/2019 Fast Full Body

5/6

PAIN STORM

A

6 sternum chins 6 V-dips 6 Db row 6 Box jumps(3)

2 Deadlift 2 chin 2 Reeves row 2 Incl press (6b

4 sternum chins 4 V-dips 4 Db row 4 Box jumps

4 Deadlift 4 chin 4 Reeves row 4 Incl press

2 sternum chins 2 V-dips 2 Db row 2 Box jumps

6 Deadlift 6 chin 6 Reeves row 6 Incl press

B6 Clean/push/row 6 Burpee/chin 6 V-dip

2Clean/squat 2 Row 2 chest press

C

6 Reversed row 6 Pushups 6 Sissy squats (4)2 Chins Renegade Pushups (10)

D6 Sissy squat V-dip Reeves row

2 Chins Renegade neck press

E

6 Deadlift 6 Sternum Chin 6 Neck press2 Sissy squat 2 Incline press 2 Reeves row

8/12/2019 Fast Full Body

6/6

IWT

Developed by Pat O'Shea in 1969 and refined during the twofollowing decades. A complete paper on the subject was publishedin the NSCA journal in 1987.Typically an IWT session involves a set of 8-12 reps of an "athleticlift" immediately chased with two minutes of free aerobic exercise@ 90-95% of capacity, followed by two minutes of rest. This is

repeated for a total of three sets after which the athlete isrewarded with a 5-minute break.

The first phase is repeated though the lift and the free exercise arechanged. Recovery periods are the same.Phase three involves a circuit of complementary movements, oftenusing bodyweight, with 4-12 reps and 3-10 rounds.

IWT workouts may be scaled toward a particular fitnesscharacteristic. For an endurance emphasis we increase theduration of the free exercise period to three minutes and reducethe rest period, all lifts are done with lighter loads and higher reps.

To focus on power development we increase loads for the athleticlifts and reduce the reps, scale back the chasing aerobic exerciseperiod (sometimes) and increase the rest periods to ensure "full"recovery.