Archive for the ‘grip training’ Category

general warm up (15 minutes)

resistance  band vertical pull a parts x 50 reps

tin mans x 100 feet

broad jumps x 100 feet

barbarian split squats x 12/12 reps

Burgener drills

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 3 reps x 8 sets

conditioning/accessory work (2 rounds)

snatch grip deadlift x 5 reps

snatch grip rows x 10 reps

snatch grip push press x 10 reps

 

general warm up (15 minutes)

dumbbell star complex x 1

recline rope climbs x 5

kettlebell figure 8’s to hold x 25 reps

traveling broad jumps x 100 feet
specific warm up (5 minutes)

Cave Strong medley set up and light practice
strength (4 rounds)

one round = sled push x 50 feet + frame carry x 50 feet + axle cleans x 5 reps + weighted sit ups x 5 reps
conditioning/accessory work (2 rounds)

long cycles x 30 reps

360’s x 30 reps

 

 

general warm up (15 minutes)

resistance band pull a parts x 30/30 reps

seated pause  resistance band rows x 15 reps

Bulgarian bag 360’s x 15/15 reps

sandbag Zercher cleans x 15 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (4 rounds)

one round = farmers walk x 150 feet

conditioning/accessory work (2 rounds)

heavy dumbbell rows x 5/5 reps

weighted push ups x 10 reps

weighted sit ups x 10 reps

recline rope climb x 5

Download the app for Android devices right here

Soon we will have one for iPhones also

macefita1 (1)

general warm up (10 minutes)

dumbbell bench press x 12 reps

resistance band suitcase deadlifts x 20 reps

Bulgarian bag wood choppers x 15/15 reps

specific warm up (5 minutes)

Axle deadlifts/wheel barrow push set up and light practice

strength (5 rounds)

one round = axle deadlift x 3 reps + heavy wheel barrow push x 50 feet

conditioning/accessory work (2 rounds)

overhead tire carry x 100 feet

weighted push ups x 8 reps

resistance band  pull a parts x 50 reps

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