A bad ass dude, lifting bad ass weights, with a pretty questionable haircut from the Chinese National Weightlifting Team.
No, those aren't 25 lbs plates either!
Warm-up
5 mins of hams/quads foam rolling
20 Front to back Leg Swings
5 mins of adductor/abductor (the medial and lateral portion of your thigh) foam rolling
10 Wide Stance Squat with hold - assume a overexaggerated squat stance, go deep as possible while locking in the pelvis and allow for the femur (thigh) to mopve
25 Push-up Plus : http://www.youtube.com/watch?v=iN3cw5PKrn8
Arms are locked out, torso and legs align together, movement is occuring in the shoulder blade, Protraction (shoulder blades moving away from one another), Retraction (closer(.
25 Wall Slides
A1. Weighted Chins - 2 reps x 6 sets
A2. Weighted Sit-ups - 5 reps x 6 sets
Ensure full extension of the arms before pulling yourself to the bar, chest to bar.
Take 2 mins between sets
B1. One arm Chinese Row - 8 reps each side
B2. Hanging Knee Raise (straight leg) - 10 reps
B3. Burpees - 10 reps
Go to 5:07 of this video to see a demonstration of the one arm chinese row:
5 rounds as fast as possible
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