Archive for the ‘personal training’ Category

General warm up (10 minutes)

double Adex club front swings x 35 reps

barbarian alternating rear lunges x 20 reps

dumbbell push press x 10/10 reps

band-resisted push ups x 15 reps

specific warm up (5 minutes)

one arm kettlebell** bench press set up and  practice

**(Note–substitute dumbbells as needed)

strength (20 minutes)

one arm kettlebell** bench press x 10/10-8/8-6/6-4/4 reps

conditioning/accessory work (2 rounds)

bat wing pause bench rows x 10

resistance band pull a parts x 50 reps

Grinder Kord flys x 15 reps

Credits–Huge thanks to Dan John, Pavel Tsatsouline, Josh Bryant for their great training strategies!

 

General warm up (10 minutes)

rotation push ups x 20 reps

dumbbell hang power snatch x 10/10 reps

sandbag shouldering x 10/10 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

Zercher sandbag cleans set up and light practice

strength (20 minutes)

Zercher sandbag cleans x 6-8-10-8-6 reps

conditioning/accessory work (2 rounds)

Jeffries dumbbell star complex x 1

isometric bear hug  keg hold x maximum time

 

 

General warm up (10 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

tin mans x 100 feet

kettlebell high pulls x 10/10 reps

Adex arc 2 hand front cleans x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

squat cleans test

 **Note:  no conditioning/accessory work during tests**

I love Mondays! It’s a new week I have been blessed to  do what I love:   coach people and help them get stronger and more fit.

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

leg lifts x 25 reps

push ups x 25 reps

Adex club long cycles x 25 reps

specific warm up (5 minutes)

bodyweight superset up and light practice

one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps

strength (20 minutes)

 bodyweight supersets x 1-1-1-1

conditioning/accessory work (2 rounds)

Adex club Russian front raises x 10 reps

hollow rocks x 10 reps

 

general warm up (10 minutes)

double Adex club front swings x 50 reps

jumping jacks x 50 reps

dislocates x 10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

BTN sandbag  good mornings x 20 reps

resistance band baseball swings x 20/20 reps

Adex club lateral pull overs x 10/10 reps