Archive for the ‘grip training’ Category

general warm up (10 minutes)

weight plate orbits x 30 reps

weight plate strict front raises x 15 reps

dumbbell pull overs x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

rack pull set up and light reps

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 20 reps

wide grip recline bar rows x 10 reps

How about stronger hands, wrists, & forearms?

Or maybe improved midline stabilization?

Let’s not forget coordination, okay?

I can’t think of any, can you? Steel clubs & maces can help in all those areas.

Join us this coming Saturday at 11:00am at the Cave and learn from my coach, Don Giafardino.

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Workshop Template

general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club inside mills x 20/20 reps

rear bear crawls x 100 feet

Adex mace 360’s x 40 reps

specific warm up (5 minutes)

weighted pull ups set up and light reps

strength (20 minutes)

weighted pull ups x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

recline bar rows x 10 reps

seated close grip rows x 10 reps

general warm up (10 minutes)

Adex club alternating barbarian lunges x 20 reps

Battling Ropes x 100 waves

Adex mace 360’s x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

thick bar Pendlay rows set up and light reps

strength (20 minutes)

thick bar Pendlay rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Fat Gripz recline bar rows x 10 reps

recline rope climbs x 5

after both rounds are done do “Captains of Crush” Grippers to failure

In this simple, outdoor setting this guy works up to 50kg for reps with gadas (maces).
That amount of weight on a barbell is no big deal, but when you are swinging it around your head, it’s almost impossible.
It can be done though, watch this guy in action!

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general warm up (10 minutes)

rear walking lunges x 100 feet

resistance band pull a parts x 100 reps

rotation push ups x 20 reps

Adex club pull overs x 30 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (1 round)

1 arm Grinder Kord recline rows** x 5/5 reps

**CrossCore-style

recline bar rows x 15 reps

No one gets  strong by accident!

If you don’t want to lift heavy, don’t come in.