Archive for the ‘early workouts’ Category

Sometimes it takes a hard punch in the face for you get on the right path.

Here’s my story

general warm up (15 minutes)

recline rope climbs x 3 reps

Sanddune plyo push ups x 12 reps

Sanddune power steps x 50 reps

1 legged hops x 100 feet

mountain climbers x 100 reps

specific warm up (5 minutes)

high/low sled sprint set up and light practice

strength (20 minutes)

high/low sled sprint x 100 feet x 5 rounds

conditioning/accessory work (2 rounds)

sandbag good mornings x 15 reps

piranha press x 10 reps

general warm up (15 minutes)

Bulgarian bag 360’s x 15/15 reps

dumbbell star complex x 1

resistance band archer pulls x 20/20 reps

bear crawls x 100 feet

specific warm up (5 minutes)

grappler twists/push press set up and light practice

strength (20 minutes)

one round = grappler twists x 20 reps + grappler push press x 10 reps

conditioning/accessory work (1 round)

kettlebell figure 8’s to hold x 25 reps

resistance band baseball swings x 25/25 reps

sandbag shouldering x 12/12 reps

weighted sit ups x 12 reps

 

general warm up (15 minutes)

recline bar rows x 15 reps

Power Wheel hand walks x 100 feet

flutter kicks x 100 reps

jumping jacks x 40 reps

sandbag good mornings x 15 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

heavy close grip grappler rows x 4 reps x 6 sets

conditioning/accessory work (3 rounds)

pause bat wing rows x 10 reps

Sanddune push ups x 15 reps

general warm up (15 minutes)

Sanddune power steps x 50 reps

Sanddune push ups x 10 reps

Sanddune split squats x 10/10 reps

inch worms x 50 feet

specific warm up (5 minutes)

sled push/frame carry set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + frame carry x 50 feet

conditioning/accessory work (1 round)

nightmares x 15 reps

Zercher sandbag squats x 15 reps

dumbbell pull overs x 15 reps

 

general warm up (15 minutes)

resistanceĀ  band vertical pull a parts x 50 reps

tin mans x 100 feet

broad jumps x 100 feet

barbarian split squats x 12/12 reps

Burgener drills

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)

snatch grip deadlift x 5 reps

snatch grip rows x 10 reps

snatch grip push press x 10 reps