Archive for the ‘gyms in Sarasota’ Category

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 sideĀ  x 3 sets and you’ll see what I mean.

general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

kettlebell goblet squats x 15 reps

2 hand side swings x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

tri-set tricep complex x 4

Power Wheel roll outs x 10 reps

EZ bar curls x 8 reps

 

general warm up (10 minutes)

partner medicine ball throws x 30 reps

recline rope climbs x 5

chimp walks x 100 feet

strict pull ups x 7 reps

specific warm up (5 minutes)

rescue dummy shouldering practice

strength (20 minutes)

rescue dummy shouldering x 3/3 reps x 3 sets

conditioning/accessory work (3 rounds)

thick bar rows x 8 reps

slow resistance band pull a parts x 10 reps

general warm up (10 minutes)

alternating sandbag shouldering x 20 reps

stone carry x 100 feet

2 hand side swings x 40 reps

mountain climbers x 100 reps

specific warm up (5 minutes)

strict weighted pull ups/weighted dips superset light practice

strength (5 supersets)

1 superset = strict weighted pull ups x 2 reps + weighted dips x 3 reps

conditioning/accessory work (2 rounds)

keg power press x 7 reps

Power Wheel rollouts x 12 reps

Zercher sandbag squats x 15 reps

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

seated resistance pause band rows x 15 reps

1 legged hops x 100 feet bear crawls x 100 feet

specific warm up (5 minutes)

Strongman medley–one round = log carry x 50 feet + famers walk x 50 feet + sled push x 50 feet

strength (20 minutes)

Strongman medley x 4 rounds

conditioning/accessory work (2 rounds)

close grip floor press x 8 reps

double dumbbell curls x 10 reps

Sanddune plyo push ups x 12 reps

 

 

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