Australian Men\'s Fitness - 09.2019

SEPTEMBER 2015 MEN’S FITNESS 59

DARC™workout two PHASE ONEREPEAT X 3 ROUNDS

DARC™workout three REPEAT X 6 ROUNDS

PHASE ONEREPEAT X 3 ROUNDS DARC™workout two PHASE TWOREPEAT X 3 ROUNDS

• Start facing away from the landmine,
  with the bar in your right hand and
  lunging forward on your left leg.


• Driving off your left heel, drive the bar
  back with your right hand. As it nears
  your rib cage, rotate to your right, bring
  your left hand up to the bar, then punch
  it straight out.
  
  
  • Slowly lower the bar back down
    to the start position.
    Single arm landmine rotational
    snatch (L): 6 – 10 reps
  
  
  • Same as above with your left
    hand and right leg.
  
  
  
  

nSingle arm landmine reverse lunge to press (R): 6 – 10 reps

• Start with your feet side by side,
  with the end of the bar in your right
  hand, pressed straight up above
  your shoulder.


• Now lower the bar down to your
  shoulder.


• Next, step back into a lunge with your
  right leg, stopping with your knee about
  2.5cm off the floor.
  
  
  • In one powerful motion, drive off
    the front heel, punch the bar up
    above your shoulder and return
    to the start position.
    nSingle arm landmine reverse
    lunge to press (L): 6 – 10 reps
    Same as above, with your left hand
    and left leg.
  
  
  
  

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