Archive for April, 2019

general warm up (10 minutes)

mountain climbers x 100 reps

chimp walks x 100 feet

dumbbell star complex x 1

specific warm up (5 minutes)

partial strict press from eye level set up and light practice

strength (20 minutes)

partial strict press from eye level x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

dumbbell push press x 8/8 reps

close grip floor press x 8 reps

strict pull ups x 8 reps

general warm up (10 minutes)

Power Wheel roll outs x 10 reps

resistance band baseball swings x 20/20 reps

kettlebell figure 8’s to hold x 30 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

hanging knee raises x 15 reps

pause super mans x 15 reps

general warm up (10  minutes)

resistance band vertical pull a parts x 50 reps

clock push ups x twice around the clock

kettlebell swings x 30 reps

dumbbell deadlifts x 15 reps

specific warm up (5 minutes)

Strongman log “G to  O H” lift set up and light practice

strength (20 minutes)

Strongman log “G to O H” lift x 4 reps x 4 sets

conditioning/accessory work (2 rounds)

dumbbell clean & power jerk x 7/7 reps

dumbbell pull overs x 10 reps

 

No Open Gym hours today

Posted: April 25, 2019 in Uncategorized

No Open Gym hours today due to having workmen at my house.
The afternoon classes will be held!

2019-03-04 07.56.37general warm up (10 minutes)

mountain climbers x 100 reps

rotation push ups x 30 reps

barbarian lateral lunges x 20 reps

kettlebell figure 8’s to hold x 40 reps

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 200 feet x 1-1-1

conditioning/accessory work (2 rounds)

hanging knee raises x 15 reps

weighted step ups x 20 reps

weighted calf raises x 20 reps