Archive for the ‘Sanddune training’ Category

general warm up (10 minutes)

Sanddune hand walks x 50 reps

Sanddune push ups x 20 reps

Grinder Kord recline rows x 20 reps

resistance band pull a parts x 50 reps

specific warm up (5 minutes)

board press set up and light practice

strength (3 rounds)

board press x 3 reps at each board stack height + 3 reps with no boards

conditioning/accessory work (2 rounds)

close grip floor press x 10 reps

recline bar rows x 10 reps

diamond  push ups x 10 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

push ups x 30 reps

Grinder Kord reverse flys x 15 reps

Adex club mills x 30 reps

specific warm up (5 minutes)

barbell rows set up and light practice

strength (20 minutes)

barbell rows x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

alternating dumbbell rows x 20 reps

Sanddune push ups x 20 reps

general warm up (10 minutes)

Sanddune  power steps x 100 reps

resistance band archer pulls x 25/25 reps

recline bar rows x 15 reps

Adex mace barbarian split squats x 10/10 reps

specific warmup (5 minutes)

farmers walks set up and  practice

strength (20 minutes)

farmers walks x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted side bends x 20 reps

resistance band good mornings x 20 reps

pinch grip isometric plate holds x maximum time

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

chimp walks x 100 feet

double dumbbell cleans x 10 reps

tuck jumps x 15 reps

specific warmup (5 minutes)

strongman log “ground-to-overhead” (G-to-H) set up and  practice

strength (20 minutes)

Strongman log G-to-H x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

double Adex club front cleans x 10 reps

Sanddune push ups x 15 reps

kettlebell helicopters x 20 reps

 

 

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance band pause face pulls x 20 reps

Adex club Gama casts x 30 reps

specific warmup (5 minutes)

bodyweight supersets set up and  practice

strength (4 supersets)

one superset=recline bar rows x 7 reps + dips x 7 reps

conditioning/accessory work (3 rounds)

1 hand farmers walk x 100 feet

Sanddune push ups x 10 reps

 

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Adex club 2 hand side swings x 40 reps

Adex club barbarian pull overs x 20 reps

elevated push ups x 20 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press rest pause sets x 3

Note: Use P.A.P right before last set

conditioning/accessory work (3 rounds)

dumbbell rows x 8/8 reps

Sanddune push ups  x 8 reps

 

 

 

 

general warm up (10 minutes)

Adex club 2 hand front swings x 30 reps

Adex  club 2 hand side swings x 30 reps

resistance band pull a parts x 100 reps

Sanddune jumps x 15 reps

specific warmup (5 minutes)

Viper press up and light practice

strength (20 minutes)

Viper press x 4/4/4/4/4/4 reps

Note: Use P.A.P right before last set

conditioning/accessory work (2 rounds)

heavy Adex club tappers x 4/4 reps

stone carry x 100 feet