Archive for the ‘grip training’ Category

Fiercely focused action will help you do that.

Get an aggressive training mindset and go do what Zach said.2019-04-03 06.13.15

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

general warm up (10 minutes)

rear bear crawls x 100 feet

winshield wipers x 20 reps

double Adex club long cycles x 20 reps

resistance band deadlifts x 15 reps

specific warm up (5 minutes)

clean shrug pulls set up and light practice

strength (20 minutes)

clean shrug pulls x 5-5-5-5-5 reps

conditioning/accessory work (

nightmares x 10 reps

weighted sit ups x 10 reps

pause seated resistance band rows x 10 reps

general warm up (10 minutes)

Sanddune power steps x 100 reps

kettlebell figure 8’s to hold x 30 reps

seated resistance band rows x 15 reps

specific warm up (5 minutes)

thick rope rows set up and light practice

strength (20 minutes)

thick rope rows x 12-10-8-6 reps

conditioning/accessory work (2 rounds)

weight stack push downs x 10 reps

Zottman curls x 10 reps

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

double kettlebell cleans x 15 reps

resistance band Sumo high pulls x 15 reps

leg lifts x 20 reps

specific warm up (5 minutes)

stone loading set up and practice

strength (20 minutes)

stone** loading x 3-3-3-3-3 reps

**Note:  substitute a keg as needed

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

dumbbell rows x 10/10 reps

 

 

 

general warm up (10 minutes)

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

barbarian lateral lunges x 20 reps

bear crawls x 100 feet

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8 reps

conditioning/accessory work (1 round)

wide grip recline rows x 15 reps

Adex club 2 hand side cleans x 30 reps

misery crawls x 50 feet

general warm up (10 minutes)

suitcase kettlebell swings x 30 reps

Adex club 2 hand side swings x 30 reps

resistance band baseball swings x 20/20 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Adex club wood choppers x 15/15 reps

misery crawls x 25 feet