Archive for the ‘grip training’ Category

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

resistance band “palms up” pull a parts x 50 reps

traveling broad jumps x 100 feet

Sanddune squats x 15 reps

specific warm up (5 minutes)

Sumo axle deadlifts  set up and light practice

strength (20 minutes)

Sumo axle deadlifts x 4 reps x 5 sets

conditioning/accessory work (2 rounds)

grinder kord flys x 15 reps

grinder kord reverse flys x 15 reps

{note: For those out of town on  Friday, you get to do this on Monday}

general warm up (10 minutes)

weight plate orbits x 20 reps

mountain climbers x 100 reps

barbarian squats x 20 reps

resistance band pull a parts x 100 reps

specific warm up (5 minutes)

set up and light practice

strength (4 rounds)

1 round=farmers walk x 100 feet + Strongman log overhead lift x 5 reps +  weighted sit ups x 5 reps

conditioning/accessory work (2 rounds)

pause supermans x 10 reps

windshield wipers x 20 reps

2 hand side swings x 30 reps

 

general warm up (10 minutes)

diagonal resistance band pull a parts x 30/30 reps

sandbag shouldering x 10/10 reps

strict weight plate front raises x 15 reps

resistance band suitcase deadlifts x 10 reps

specific warm up (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2 reps x 5 sets

conditioning/accessory work (2 rounds)

double dumbbell push press x 10 reps

dumbbell pull overs x 10 reps

Note: after both rounds are complete do max. reps with Captains of Crush grippers with each hand twice

general warm up (10 minutes)

mountain climbers x 100 reps

hollow rocks x 15 reps

double chain strict press x 12 reps

Power Wheel rollouts 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 4 reps x 6 sets

conditioning/accessory work (1 round)

Bulgarian split squats x 10/10 reps

dead stop step ups x 10/10 reps

isometric medicine ball crush x max. time

wrist roller x 10 reps

general warm up (10 minutes)

“palm up” resistance band pull a parts x 50 reps

diagonal pull a parts x 25/25 reps

diamond push ups x 15 reps

wide grip recline bar rows x 15 reps

specific warm up (5 minutes)

isometric overhand pulls set up and practice

strength (5 rounds)

isometric overhand pulls x max. effort

conditioning/accessory work (3 rounds)

dumbbell pull overs x 10 reps

pause bat wing rows x 10 reps

 

 

2019-11-18 05.57.54

There’s nothing easy about this lift. Do 3 reps each side  x 3 sets and you’ll see what I mean.

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band pull a parts x 75 reps

Bulgarian bag 360’s x 12/12 reps

resistance band suitcase deadlifts x 15 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

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

conditioning/accessory work (1 round)

45 to 90 degree leg lifts x s x 20 reps

grippers x 20/20 reps

wrist roller x 10 reps