Archive for the ‘grip training’ Category

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reverse band deadlifts x 2 reps x 8 sets

Anyone who has been to a legit certification knows that you get plenty of information in a short period of time. That is great if you can take action on it when you get back.

Obtaining facts and concepts is good, but knowing how to use the information effectively is way better.

Here’s a few photos of how I applied what I recently learned at the Vintage Strength Mace & Club Certification in Miami. This the first class after the certification.

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general warm up (10 minutes)

Adex club 2 hand front swings x 30 reps

Adex club 2 hand side swings x 15/15 reps

push ups x 30 reps

jumping jacks x 50 reps

mountain climbers x 50 reps

specific warm up (5 minutes)

Strongman medley >>log “ground-to-overhead”/keg carry/weight plate row set up and light practice

strength (3 rounds)

Strongman medley round =

log “ground-to-overhead” x 3

+ heavy weight plate rows x 5 reps

+ keg carry x 100 feet

conditioning/accessory work (2 rounds )

dumbbell push press x 5/5 reps

Zercher sandbag cleans x 10 reps

Adex arc** front cleans x 10 reps

**short mace (substitute Adex club as needed)

general warm up (10 minutes)

push ups x 25 reps

resistance band archer pulls x 25/25 reps

rear bear crawls x 100 feet

Adex mace split squats x 10/10 reps

Adex club barbarian pull overs x 25 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley >>>one round = farmers walk x 100 feet + double chain press x 10 reps + sandbag shouldering x 10 reps

conditioning/accessory work (2 rounds )

heavy Adex club front cleans x 5 reps

dumbbell rows x 5/5 reps

weighted sit ups x 10 reps

 

 

 

 

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general warm up (10 minutes)

Sanddune finger tip hand walks x 50 reps

Sanddune split squats x 10/10 reps

Americanas x 50 reps

Adex club long cycle swipes x 25 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

rack pulls set up and light reps

strength (20 minutes)

rack pulls x 3/3/3/2/2/2/1/1/1 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

weighted step ups x 20 reps

 

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club lateral pull overs x 10/10 reps

Adex mace “10-to-2” x 20 competition reps

rear walking lunges x 100 feet

elevated pike push ups x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (1 round)

seated EZ bar curls x 10/8/6 reps

weight stack push downs x 10/8/6 reps

wrist roller x 5/4/3