Archive for the ‘Sanddune training’ Category

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull a parts x 100 reps

clock push ups x twice around the clock

specific warm (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Pendlay rows x 7 reps

general warm up (10 minutes)

resistance band pull-a-parts x 100 reps

resistance band sumo high pulls x 15 reps

Sanddune jumps x 15 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

thick bar Pendlay rows x 7 reps

general warm up (10 minutes)

Grinder Kord recline rows x 15 reps

Sanddune push ups x 15 reps

resistance vertical pull a parts x 50 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 3 reps x 7 sets

conditioning/accessory work (3 rounds)

double chain press x 5 reps

strict pull ups x 5 reps

dips x 5 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 20 reps

Sanddune push ups x 10 reps

keg power press x 5 reps

specific warm up (5 minutes)

triple tire flip & rear drag set up and light practice

strength (20 minutes)

triple tire flip & rear drag x 1-1-1-1-1 

conditioning/accessory work (2 rounds)

heavy swings x 10 reps  (100lb minimum)

double palm strikes on heavy bag x 10 reps

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

jumping jacks x 40 reps

elevated push ups x 20 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

Adex club Ahrens press x 10 reps

neutral grip bar rows x 10 reps

front plank x max. time

 

general warm up (10 minutes)

Adex club 2 hand side swings x 50 reps

dumbbell star complex x 1

recline rope climbs x 5

specific warm up (5 minutes)

hand over hand sled pull set up and light practice

strength (20 minutes)

hand over hand sled pull x 100 feet x 1-1-1-1

conditioning/accessory work (3 rounds)

Sanddune push ups x 10 reps

hollow rocks x 20 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)