More Variations Arithmetic Progressions

Ash JonesJust back from our weight room after playing around with a few variations that I wanted to share with you.

More Variations Arithmetic Progressions
Ashley Jones

Just back from our weight room after playing around with a few variations that I wanted to share with you. Since I am more interested in overhead strength/power for both rugby and also weightlifting I have tweaked the Arithmetic Rule of 24 somewhat, instead of doing a 3 x 8 in the progression, I have gone to a double session of 12 x 2 and 6 x 4. To explain here is what we did today:

12 x 2   Band Box Squats (47 cms Box)

add in after 6th set

6 x 4  Block Power Cleans (set at below knee height)

then after a short break:

12 x 2  Thick Bar Push Press

add in after 6th set

6 x 4  Standing Box Jumps (75 cms Box for Luke, 47 cms for me)

You can slowly add height to your box jump by placing a 2.5 cm rubber mat on the box, these have a lot of grip on the box and onto each other so you can gradually progress. In our gym we have boxes in the following heights: 47, 75, 90, 105 and 120 cms, as you have seen on the Westside DVD’s they also make for a quick and easy way to change the height of a box for your box squats.

Next workout using the same concepts will be:

12 x 2  Split Snatch from the floor

add in after 6th set

6 x 4  Low Box Squat with Safety Bar (30 cms Box)

Short Break; then:

12 x 2  Rack Split Jerks

add in after 6th set

6 x 4  Seated Box to Higher Box Jumps

And our third workout for the week will be as follows:

12 x 2  Combo Good Morning with a Cambered Bar or Front Squats

add in after 6th set

6 x 4  Gorilla Grip Dead Lifts or Band Platform Dead Lifts

Short Break; then:

12 x 2  Knees to Feet Jumps

add in after 6th set

6 x 4  Cambered Bar or Trap Bar or Band Shoulder Press

All these workouts take less then 45 minutes to complete and target the full body, there are many variations, these are just a few to get you thinking about what you can do, train Hard but always have Fun.

Ash

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