Archive for the ‘@airgyms’ Category

grave digger squats with a 50 lb Adex mace

general warm up (10 minutes)
double Adex club front swings x 50 reps

kettlebell figure 8’s x 50 reps

tin mans x 100 feet

side shuffles x 200 feet
specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 10-8-6-4-2 reps

conditioning/accessory work (2 rounds)

Zercher isometric sandbag hold x maximum time

Grinder Kord reverse flys x 15 reps

general warm up (10 minutes)

Adex club 1 hand front cleans x 15/15 reps

Adex mace paddling x 20/20 reps

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

kettlebell rack squats** set up and practice

** Do not interlock fingers

strength (20 minutes)

kettlebell rack squats x 12-10-8-6-4-2 reps

conditioning/accessory work (2 rounds)

dips x 10 reps

weighted sit ups x 10 reps