Free Workout Routine - December 2006 

Hey guy’s here’s a little Christmas treat. We have a back specific program for you ala Workout America that starts with a metabolic bang. Our first exercise in the circuit is a barbell snatch complex which means we complete all the components in the exercise without stopping or putting the bar down. So we should be breathing like a racehorse right out of the box and stay seriously metabolic for the whole circuit if we are aggressive with our rest interval as recommended.

I would recommend keeping your poundages at around 70% of 1RM so we don’t get bogged down with too much weight and can keep the pace.
So fire it up people and enjoy your workout.

WorkOut America – Metabolic Back
Perform all exercises as a continuous loop circuit. Rest intervals or transition between exercises should be 30-60sec. Start with 3 circuits and progress to 6 continuous.

I. Warmup and Dynamic ROM

II. Continuous Circuit

1.  Snatch compound (with barbell)
a. Power snatch: x4
b. Overhead squat: x4
c. Press behind the neck: x4
d. Alternating Lunges: x4 each leg
e. Jerk from behind neck: x2

2. Skaters: x12 total, 6 each leg

3. Wide grip pullups

4. Seated cable row

5. Bent over reverse cable fly’s

6. Stability ball situps

III. Cooldown/static stretch