Archive for the ‘Sanddune training’ Category

general warm up (10 minutes)

Sanddune power steps x 100 reps

Adex mace grave diggers x 15/15 reps

tuck jumps x 15 reps

resistance band Sumo high pulls x 15 reps

specific warm up (5 minutes)

rack pulls set up and light reps

strength (20 minutes)

heavy rack pulls (from mid-thigh height)

x 3/3/3/3/1/1/1/1/1 reps

conditioning/accessory work (2 rounds)

thick bar Pendlay rows x 10 reps

heavy Adex club front cleans x 15 reps

resistance band good mornings x 20 reps

 

general warm up (10 minutes)

Sanddune power walks x 100 reps

resistance band pull a parts x 100 reps

disclocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

recline bar rows x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light reps

pull ups set up and light reps

back squats/pull up tests (based on each person’s training journal)

 

Note–No conditioning or accessory work

general warm up (10 minutes)

Americanas x 40 reps

Adex club inside mills x 20/20 reps

Sanddune fist walks x 50 reps

Adex club front clean & squat x 15 reps

specific warm up (5 minutes)

squat cleans set up and light reps

dips set up and light reps

squat clean/dips tests (based on each person’s training journal)

 

Note–No conditioning or accessory work

general warm up (10 minutes)

Sanddune fingertip hand walks x 50 reps

resistance band pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

Adex club pull overs x 25 reps

specific warm up (5 minutes)

bench press set up and light practice

bench press test (based on each person’s training journal)

Note–No conditioning or accessory work

general warm up (10 minutes)

Sanddune fingertip hand walks x 50 reps

Adex club diagonal pull overs x 10/10 reps

Adex arc 360’s x 40 reps

tin mans x 100 feet

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

strict barbell press set up and light reps

strength (20 minutes)

strict barbell press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

neutral grip recline rows x 10 reps

diamond push ups x 10 reps

general warm up (10 minutes)

Sanddune fist push ups x 20 reps

Adex club side cleans x 50 reps

Adex  mace grave diggers x 15/15 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

weighted pull ups/dips set up and light practice

strength (20 minutes)

weighted pull ups/dips x 7/6/5/4/3/2/1 reps each

conditioning/accessory work (2 rounds)

Grinder Kord flys/reverse flys x 15 reps each

chain presses x 10/10 reps

 

 

general warm up (10 minutes)

Sanddune fist push ups x 20 reps

Adex club shield casts x 30 reps

jumping jacks x 40 reps

mountain climbers x 50 reps

specific warm up (5 minutes)

farmers walks set up and light practice

strength (20 minutes)

farmers walks x 200 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

seated isometric pull x maximum time (use a  heavy resistance band)

chain curls x 10 reps

French press x 10 reps