Archive for the ‘pullups’ Category

General warm up (10 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Adex mace barbarian squats x 20 reps

Adex club inside mills x 15/15 reps

push ups x 25 reps

specific warmup (5 minutes)

superset practice

strength (4 supersets)

one superset = weighted dips x 7 reps + weighted pull ups x 4 reps

conditioning/accessory work (2 rounds)

Adex club Gama casts x 20 reps

hollow rocks x 15 reps

 

 

general warm up (10 minutes)

clock push ups x 3 times around the clock

resistance band archer pulls x 20/20 reps

double Adex club barbarian squats x 15 reps

strict pulls x 10 reps

specific warmup (5 minutes)

thick bar Pendlay rows press set up and practice

strength (20 minutes)

thick bar Pendlay rows x 4 rest pause sets

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

dumbbell pull overs x 10 reps

 

 

 

general warm up (10 minutes)

Americanas x 30 reps

Adex club 2 hand halos x 20 reps

Adex mace barbarian squats x 15 reps

sandbag shouldering 10/10 reps

specific warm up (5 minutes

Zercher sandbag squat cleans set up and light practice

strength (20 minutes)

Zercher sandbag squat cleans x 10/8/6/4/2 reps

conditioning/accessory work (2 rounds)

Adex arc 1/2 kneeling  360’s x 20/20 reps

steel grip ball pull ups x 10 reps

 

 

 

make-up tests

General warm up (10 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed

specific warm up (5 minutes)

pull up test

**Note:  no conditioning/accessory work during tests**

General warm up (10 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed

specific warm up (5 minutes)

pull up test

**Note:  no conditioning/accessory work during tests**

general warm up (10 minutes)

clock push ups x twice around the clock

mountain climbers x 100 reps

hollow rocks x 15 reps

Adex club barbarian pull overs x 25 reps

specific warm up (5 minutes)

weighted pull ups/dips set up and light practice

strength (4 super sets)

one super set = weighted pull ups x 5 reps + weighted dips x 7 reps

conditioning/accessory work (3 super sets)

one super set = recline bar rows x 10 reps + bench dips x 15 reps