Archive for the ‘coaching’ Category

general warm up (10 minutes)

clock push ups x twice around the clock

alternating kettlebell swings x 30 reps

leg lifts x 20 reps

“palms up” pull a parts x 40 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

dips x 10 reps

resistance band paddling x 20/20 reps

 

 

general warm up (10 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

Sanddune jumps x 10 reps

Neuro Grip push ups x 10 reps

specific warm up (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 12 reps

Power Wheel rollouts x 12 reps

sledge hammer strikes x 12/12 reps

general warm up (10 minutes)

resistance band suitcase deadlifts x 20 reps

Adex club wood choppers x 15/15 reps

Zercher sandbag cleans x 12 reps

recline rope climbs x 5

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

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

conditioning/accessory work (2 rounds)

1 arm famers walk x 100 feet

resistance band hamstring curls x 15/15 reps

 

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dumbbell star complex x 1

Power Wheel roll puts x 10 reps

pike push ups x 10 reps
specific warm up (5 minutes)

Z press set up and light practice

strength (20 minutes)

Z press x 3 reps x 4 sets
conditioning/accessory work (2 rounds)

Meadows rows x 7/7 reps

tri-set tricep complex x 4

general warm up (10 minutes)

clock push ups x twice around the clock

windshield wiper squats x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 6 sets

conditioning/accessory work (1 round)

JM press x 10 reps

seated resistance band pause rows x 10 reps

EZ bar curls x 15 reps

general warm up (10 minutes)

rotation push ups x 20 reps

medicine ball buddy throws x 40 reps

double club front raise lunges x 15 reps

dumbbell clean and power jerk x 7/7 reps
specific warm up (5 minutes)

JM press set up and light reps
strength (20 minutes)

JM press x 7 reps x 4 sets
conditioning/accessory work (3 rounds)

Diamond push ups x 10 reps

close grip recline bar rows  x 10 reps

general warm up (10 minutes)

Americanas x 50 reps

clock push ups x twice around the clock

barbarian walking lunges** x 100 feet

**Adex steel mace

specific warm up (5 minutes)

strict pull up/dip superset practice

strength (8 supersets)

one superset = strict pull ups x 3 reps + dips x 3 reps

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

heavy 2 hand front cleans** x 7 reps

**Adex steel club