Archive for October, 2019

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

Grinder Kord reverse flys x 15 reps

buddy medicine ball throws x 30 reps

overhead tire carry x 100 feet

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (3 rounds)

dumbbell hang power snatch x 4/4 reps

weight plate rows x 8 reps

 

2019-10-29 22.21.19

general warm up (10 minutes)

mountain climbers x 50 reps

fence jumpers x 30 reps

side straddles x 200 feet

Sanddune jumps x 12 reps
specific warm up ( 5 minutes)

sled push set up and light practice
strength (5 rounds)

heavy sled push x 50 feet
conditioning/accessory work (2 rounds)

keg power press x 5 reps

kettlebell goblet squats x 10  reps

Russian sit up x 1 reps (note: 45 seconds each way)

general warm up (10 minutes)

resistance band pull a parts x 75 reps

alternating dumbbell press x 16 reps

Zercher sandbag squats x 15 reps

dumbbell pull overs x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

tri set tricep complex x 6 reps

Zottman curls x 12 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

keg squats set up and light practice

strength (20 minutes)

keg squats x 7 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord flys x 15 reps

pause supermans x 15 reps

general warm up (10 minutes)

rotation push ups x 20 reps

double club snatch x 10 reps

over head weight plate  carry x 100 feet

jumping jacks x 40 reps

specific warm up (5 minutes)

Ahrens press set up and light practice

strength (20 minutes)

Ahrens press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 12 reps

Neuro Grip push ups x 8 reps