Archive for September, 2019

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
Note: no conditioning/accessory work during tests
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general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

rear bear crawls x 100 feet

Sanddune plyo push ups x 12 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 6 reps x 4 sets

conditioning/accessory work (3 rounds)

seated pause resistance band rows x 10 reps

keg power press x 5 reps

general warm up (10 minutes)

resistance band vertical pull a  parts x 50 reps

resistance band pull a parts x 50 reps

Sanddune jumps 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

pause bat wing rows x 10 reps

Zercher sandbag squats x 15 reps

resistance band good mornings x 20 reps

general warm up (10 minutes)

AirDyne x 14 calories

dumbbell hang power snatches x 8/8 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

strict pull ups/dips  super set

set up and light practice

strength (5 supersets)

one superset=strict pullups x 4 reps + dips x 4 reps

conditioning/accessory work (1 round)

Power Wheel rollouts x 15 reps

Sanddune push ups x 15 reps

Zottman curls x 10 reps

isometric bear hug keg hold x maximum time

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resisyance band pull a parts x 50 reps

discloates x 10 reps

Sanddune jumps x 12 reps

Burgener drills

specific warm up (5 minutes)

hang power snatch set up and light practice

strength (20  minutes)

hang power snatch x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

sandbag overhead squats x 10 reps

snatch grip high pulls x 10 reps

general warm up (10 minutes)

bear crawls x 100 feet

clock push ups x once around the clock

Sanddune squats x 15 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 6 reps x 4 sets

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 20 reps

weight stack tricep push downs x 10 reps

Iron Brotherhood-Sept 7, 2019

Posted: September 8, 2019 in Uncategorized