Archive for the ‘Sanddune training’ Category

general warmup (10 minutes)

rotation push ups x 20 reps

seated resistance band rows x 15 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

meadows rows set up and practice

strength (4 rounds)

meadows rows x 8/8-8/8-8/8-8/8 reps

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 10 reps

Woodall curls x 10/10 reps

dumbbell pull overs x 10 reps

 

 

general warmup (10 minutes)

Sanddune power steps x 100 reps

Sanddune squats x 15 reps

medicine ball chest passes x 10 reps

Adex mace barbarian rear lunges x 10/10 reps

specific warm up (5 minutes)

sled push/farmers walk set up and practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

weight stack push downs x 10 reps

Note:  The numbering of training sessions shown here is not the total number. There were many previously that were never numbered. 

general warmup (10 minutes)

Battling Ropes x 50 double waves

Battling Ropes roll overs x 25 waves

clock push ups x twice around the clock

Adex club 2 hand halos x 30 reps

specific warm up (5 minutes)

board press set up and practice

strength (20 minutes)

board press x 3 reps at each board stack height x 3 rounds

conditioning/accessory work (2 rounds)

double dumbbell rows x 10 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

Sanddune push ups x  20 reps

overhead weight plate carry x 100 feet

tin mans x 100 feet

leg lifts x 20 reps

specific warm up (5 minutes)

close grip floor press set up and light practice

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

grappler close grip rows x 12 reps

diamond push ups x 12 reps

supine Adex arc helicopters x 24 reps

 

general warm up (10 minutes)

Resistance band archer pulls x 20/20 reps

Grinder Kord flys x 15 reps

Adex club 2 hand front cleans x 20 reps

Sanddune push ups x 15 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 (2 rounds)

tri set tricep complex x 4 reps

heavy dumbbell rows x 4/4 reps

general warm (10 minutes)

double Adex club front swings x 35 reps

elevated push ups x 15 reps

Sanddune split squats x 10/10 reps

chimp walks x 100 feet

specific warm up (5 minutes)

sled push set up and practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Russian plank flys x 5/5 reps

sandbag BTN good  mornings x 20 reps

weighted side bends x 30 reps

general warm (10 minutes)

Sanddune power steps x 100 reps

Sanddune jumps x 10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

Strongman log Viper press set up and practice

strength (20 minutes)

 Strongman log Viper press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

bottoms up kettlebell carry x 100 feet

Russian kettlebell flys x 5/5 reps

Zottman curls x 10 reps