Archive for the ‘Sanddune training’ Category

general warm up (10 minutes)

Sanddune Power walks x 100 reps

resistance suitcase deadlifts x 20 reps

push ups x 25 reps

jumping jacks x 50 reps

mountain climbers x 50 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

1 arm farmers walks x 200 feet

sandbag BTN good mornings x 20 reps

 

 

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

resistance band pause face pulls x 20 reps

resistance band Sumo high pulls x 15 reps

Adex club front clean & squat x 15 reps

tuck jumps x 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

keg power press x 5 reps

Zercher sandbag squats  x 10 reps

 

 

 

 

general warm up (10 minutes)

Sanddune hand walks x 50 reps (on fists)

clock push ups x twice around the clock

sit ups x 20 reps

mountain climbers x 100 reps

dumbbell high pulls x 10/10 reps

specific warm up (5 minutes)

bench press set up & light practice

strength (20 minutes)

bench press x 5/5/5/5/5 reps

conditioning/accessory work (2 round)

tri-set tricep complex x 3 reps

dumbbell rows x 5/5 reps

resistance  band pull a parts x 50 reps

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

clock push ups x twice around the clock

dumbbell hang power snatch x 10/10 reps

Sanddune power steps x 100 reps

specific warm up (10 minutes)

Strongman complex set up and practice

strength (4 rounds)

Strongman complex>>one round =

double tire flip & rear tire drag + log push press x 5 reps + keg squat x 5 reps

conditioning/accessory work (2 rounds)

Battling Ropes x 50 waves

alternating sandbag shouldering x 20 reps

weighted sit ups x 10 reps

 

 

 

 

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Adex club 2 hand front swings x 25 reps

Sanddune power steps x 100 reps

side shuffles x 200 feet

resistance band suitcase deadlifts x 20 reps

specific warm up (10 minutes)

tap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

1 arm farmers walks x 200 feet

 

 

 

 

general warm up (10 minutes)

Battling Ropes x 100 waves

Sanddune power steps x 100 reps

Adex club side cleans & lateral pull overs x 15/15 reps

specific warm up (5 minutes)

sled push set up and light work

strength (20 minutes)

Sled push x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds )

dumbbell calf raises x 20 reps

weighted push ups x 10 reps

sledge hammer strikes x 20 reps