Styling by Christina Simonetti; Grooming by Casey Geren/Bernstein & Andriulli using Kevin Murphy
1D
PUSH PRESS
Sets: 5 Reps: 8 Rest:
0 sec.
Set a barbell on a rack
at chest level. Grasp the
bar with hands at shoul-
der width and nudge it
off the rack. Step back
and stand with feet
shoulder-width apart.
Dip your knees and
explosively press the
weight overhead using
the momentum.1E
HANGING
KNEE-UP
Sets: 5 Reps: 10 Rest:
60 sec.
Hang from a pullup
bar with hips and
knees bent 90 degrees.
Contract your abs and
crunch your knees to
your chest.DAY II1A
POWER
SNATCH
FROM HANG
Sets: 5 Reps: 6 Rest:
0 sec.
Set up as you did for the
squat clean but grasp
the bar with hands at
double shoulder width.
Bend your knees and
slightly at the hips,
lowering the bar to
just above your knees.
Now extend your hips
and knees until the bar
reaches pocket-level on
your pants. From there,
jump and shrug the bar
explosively so it rises up
your body and then pull
yourself under the bar
and catch it overhead
with arms extended.1B
RENEGADE
ROW
Sets: 5 Reps: 10 (each
side) Rest: 0 sec.
Hold a dumbbell in each
hand and get into push-
up position, balancing
on the handles. Shift
your body weight to
your right side so your
left arm feels light. Row
the left-hand dumbbell
to your hip. Repeat on
the opposite side. Keep
your body in a straight
line and your abs braced
throughout.1C
BROAD JUMP
Sets: 5 Reps: 6 Rest:
0 sec.
Stand with feet hip-
width apart. Bend
your hips and knees
and swing your arms
behind you to gather
momentum. Jump as
high and as far forward
as you can, landing
softly by absorbing the
force in a squat position.
Reset yourself and
begin the next jump.LET THE POWER
COME FROM
YOUR HIPS.
DON’T SWING
THE BAR
OVERHEAD.AUGUST 2016 MEN’S FITNESS 111