Australian Men’s Fitness – September 2019

SEPTEMBER 2015 MEN’S FITNESS 59

DARC™workouttwo PHASEONEREPEATX 3 ROUNDS

DARC™workoutthree REPEATX 6 ROUNDS

PHASEONEREPEATX 3 ROUNDS DARC™workouttwo PHASETWOREPEATX 3 ROUNDS

• Startfacingawayfromthelandmine,
  withthebarin yourrighthandand
  lungingforwardonyourleftleg.


• Drivingoffyourleftheel,drivethebar
  backwithyourrighthand.Asit nears
  yourribcage,rotatetoyourright,bring
  yourlefthanduptothebar,thenpunch
  it straightout.
  
  
  • Slowlylowerthebarbackdown
    tothestartposition.
    Singlearmlandminerotational
    snatch(L):6 – 10reps
  
  
  • Sameasabovewithyourleft
    handandrightleg.
  
  
  
  

nSinglearmlandminereverselungetopress(R):6 – 10reps

• Startwithyourfeetsidebyside,
  withtheendofthebarin yourright
  hand,pressedstraightupabove
  yourshoulder.


• Nowlowerthebardowntoyour
  shoulder.


• Next,stepbackintoa lungewithyour
  rightleg,stoppingwithyourkneeabout
  2.5cmoffthefloor.
  
  
  • In onepowerfulmotion,driveoff
    thefrontheel,punchthebarup
    aboveyourshoulderandreturn
    tothestartposition.
    nSinglearmlandminereverse
    lungetopress(L):6 – 10reps
    Sameasabove,withyourlefthand
    andleftleg.
  
  
  
  

n Standing Russian landmine twist: 6 – 10 reps across and back

• Stand facing the landmine, with your
  feet shoulder width apart and the bar
  straight up above you.


• Twisting at the waist, slowly lower
  the bar down towards your left hip.
  
  
  • Next, swing the bar back up to the
    start position directly above your head.
  
  
  • Now, slowly lower the bar down
    to your right hip, then swing it back
    up to the top.
  
  
  
  

n Alternating waves on battling
ropes: 4 sets x 30 sec work :
15 sec rest

• Bend at your hips and knees into
  a quarter squat position. Keep your
  back straight and chest up and raise
  and lower ropes, alternating between
  left and right. Try to create “waves”
  that flow all the way to the ends of
  the ropes.

n Single arm landmine rotational snatch (R): 6 – 10 reps n Sidewinders on battling ropes:

4 sets x 30 sec work : 15 sec rest

• Move about half way to the ropes’
  anchor point. Stand in a quarter squat
  position and drive your hands out to
  open then ropes, then pull them back
  in close again. Repeat, driving the
  ropes in and out, like you’re opening
  and closing a huge pair of scissors.

Weight plate flow: 6-10 reps

n Hammer curl to collarbone

n Overhead press

n Overhead triceps extension

n Lower back to collarbone

n Steering wheel position

n Halo clockwise

n Halo anti-clockwise

n Lower back down to start position

REPEAT

n Dual waves on battling ropes:

4 sets x 30 sec work : 15 sec rest