Archive for the ‘unconventional workouts’ Category

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

Russian plank walk ups x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

weighted pull ups set up and light practice

strength (20 minutes)

weighted pull ups x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

double dumbbell push press x 10 reps

double chain curls x 10 reps

hollow rocks x 20 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance archer pulls x 30/30 reps

barbarian pull overs x 30 reps

specific warm up (5 minutes)

strict press set up and light practice

strength (20 minutes)

strict press x 5-5-5-5-5 reps

conditioning/accessory work (3 rounds)

dips x 7 reps

chain press x 5/5 reps

general warm up (10 minutes)

Americanas x 50 reps

vertical pull a parts x 50 reps

jumping jacks x 50 reps

inch worms x 50 feet

specific warm up (5 minutes)

 back squats set up and light practice

strength (20 minutes)

back squats x 5-5-5-5-5 reps

conditioning/accessory work (1 round)

chain good mornings x 20 reps

weighted step ups x 20 reps

Sanddune split squats x 10/10 reps

Mississippi shrugs** x 10 reps

**(Note: do an isometric hold at the top for 10 seconds on each rep)

general warm up (10 minutes)

Americanas x 50 reps

rotation push ups x 20 reps

double Adex club front swings x 50 reps

kettlebell rack carry x 100 feet

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 100 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

thick rope rows x 15 reps

Sanddune split squats x 10 /10 reps

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general warm up (10 minutes)

sandbag shouldering x 10/10 reps

sandbag Zercher squats x 15 reps

2 hand Adex club swings x 40 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 3-3-3-3-3-3-3 reps

conditioning/accessory work (3 rounds)

Pendlay rows x 10 reps

dumbbell French press x 10 reps

EZ bar curls x 10 reps

You get to do it on Monday!

You gotta love Mondays at the Cave!