Archive for January, 2020

general warm up (15 minutes)

resistance band diagonal pull a parts x 30/30 reps

rear bear crawls x 50 feet

chimp walks x 50 feet

kettlebell goblet squats x 20 reps

specific warm up (5 minutes)

strict pull ups /dips superset set up and  light practice

strength (6 supersets)

one superset = strict pull ups x 3 reps + dips x 5 reps

conditioning/accessory work (2 rounds)

sandbag shouldering x 10/10 reps

Power Wheel roll outs x 10 reps

general warm up (15 minutes)

dumbbell star complex x 1

leg lifts x 25 reps

1 legged hops x 100 feet

pause supermans x 15 reps

tin mans x 100 feet
specific warm up (5 minutes)

keg medley set up and light practice
strength (3 rounds)

one round=keg carry x 100 feet + keg power presses x 7 reps + keg squats x 5 reps
conditioning/accessory work (2 rounds)

log ground to overhead lifts x 10 reps

Neuro grip push ups x 10 reps

2020-01-28 04.09.092020-01-28 03.53.092020-01-28 04.00.072020-01-28 04.08.09

They don’t call these guys Strongmen for nothing.They seriously strong plus they are open-minded enough to learn about new training methods.

 

 

 

 

general warm up (15 minutes)

bear crawls x 100 feet

traveling broad jumps x 100 feet

dumbbell push press x 10/10 reps

Burgener drills

dislocates x 10 reps

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 3 reps x 8 sets

conditioning/accessory work (2 rounds)

Ahrens press x 12 reps

Zercher sandbag cleans x 15 reps

 

general warm up (15 minutes)

Grinder Kord recline rows x 15 reps

Grinder Kord flys x 15 reps

sit ups x 25 reps

jumping jacks x 40 reps

Sanddune jumps x 15 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 (1 round)

diamond push ups x 20 reps

alternating sledge hammer strikes x 30 reps

Meadows rows x 15/15 reps

wrist roller x 10 reps

general warm up (15 minutes)

resistance band pull a parts x 150 reps

mountain climbers x 100 reps

windshield wiper squats x 20 reps

dumbbell hang power snatches x 10/10 reps
specific warm up (5 minutes)

dumbbell rows/Axle power cleans set up and light practice
strength (3 rounds)

one round = heavy dumbbell rows x 5/5 reps + Axle power cleans x 5 reps + tire flips x 5 reps
conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

strict pull ups x 5 reps

barbell good mornings x 15 reps

 

 

general warm up (15 minutes)

resistance band pull a parts x 30/30 reps

seated pause  resistance band rows x 15 reps

Bulgarian bag 360’s x 15/15 reps

sandbag Zercher cleans x 15 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (4 rounds)

one round = farmers walk x 150 feet

conditioning/accessory work (2 rounds)

heavy dumbbell rows x 5/5 reps

weighted push ups x 10 reps

weighted sit ups x 10 reps

recline rope climb x 5