Archive for May, 2018

general warm up (10 minutes)

Sanddune power steps x 100 reps

rotation push ups x 25 reps

resistance band suitcase deadlifts x 20 reps

tuck jumps x 10 reps

specific warmup (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 5/5/5/5/5 reps

Note:  Use P.A.P right before the last set

conditioning/accessory work (2 rounds)

Adex mace barbarian split squats x 10/10 reps

Weighted sit ups x 10 reps

 

 

 

 

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

Sanddune split squats x 15/15 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20/16/12/8 reps

conditioning/accessory work (2 rounds)

Adex club 2 hand side cleans x 20 reps

Adex mace grave diggers x 10/10 reps

 

2018-05-20 21.42.272018-05-21 06.56.142018-05-21 06.56.592018-05-21 06.57.43

No morning classes on May 28, 2018

general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club figure 8 to hold x 30 reps

Adex mace walking lunges x 100 feet

recline rope climb x 3

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Adex club Turkish get ups x 3/3

sandbag shouldering x 10/10 reps

after both rounds are done, then finish with

1 hand Adex arc isometric hold x max time each side

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

chimp walks x 100 feet

medicine ball  isometric crush hold x 1/11/

specific warm up (5 minutes)

keg complex = bear hug squats x 5 reps +shouldering x 5/5 reps + power presses x 5 reps

strength (20 minutes)

keg complex x 3 rounds

conditioning/accessory work (2rounds)

Adex club 1/2 kneeling lateral pull overs x 10/10 reps

Adex arc seated 360’s x 30 reps

 

 

 

 

 

 

 

 

 

 

general warm up (10 minutes)

Battling Ropes x 100 alternating waves

push ups x 25 reps

dislocates x 10 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

Burgener drills

clean & jerk set up and light practice

strength (20 minutes)

clean & jerk x 4/4/4/4/4/4 reps

 

conditioning/accessory work (3 rounds)

tire flips x 4 reps

ring dips x 8 reps