Archive for February, 2018

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club barbarian pull overs x 30 reps

Russian plank walk ups x 20 reps

overhead tire carry x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work ( 3 rounds)

tri-set tricep complex x 3

Sanddune push ups x 15 reps

 

Yesterday I was answering a question posted on a blog about adrenaline and lifting heavy weights, and it got me thinking.

Two things I mentioned were the necessity for having a calm mind and laser-like focus, which was how I approached all of my parachute jumps in the military.

Whether you are lifting heavy weights or attempting any other potentially dangerous task, like parachute jumping, there is no room for error!

“The sky, even more so than the sea, is totally unforgiving of the  slightest mistake.”

general warm up (10 minutes)

clock push ups x 3 times around the clock

rear walking lunges x 100 feet

leg lifts x 25 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Strongman log “ground-to-overhead” lifts set up and light practice

strength (20 minutes)

Strongman log “ground-to-overhead” lifts x 3/3/3/3/3/3/3 reps

conditioning/accessory work ( 3 rounds)

Ahrens press x 10 reps

seated Adex arc 360’s x 30 reps

overhead tire throws x 100 feet

general warm up (10 minutes)

Americanas x 50 reps

resistance pause face pulls x 20 reps

Adex club long cycle swipes x 30 reps

Airborne Heismans x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/3/3/3/3 reps

conditioning/accessory work ( 2 rounds)

Zercher sandbag cleans x 15 reps

lateral tire throws x 100 feet

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

windshield wipers x 20 reps

kettlebell goblet squats x 20 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Grinder Kord reverse flys x 15 reps

double dumbbell rows x15 reps

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

rear bear crawls x 100 feet

weighted spilt squats x 10/10 reps

Adex club 2 hand front cleans x 25 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good  mornings x 20 reps

weighted step ups x 20 reps

Mississippi shrugs** x 10 reps

**Note–Do an isometric hold at the top of each rep fro 10 seconds