Archive for the ‘hard-core workouts’ Category

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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

I have often said that weakness invites aggression. In nature, the strong eat the weak and the fast eat the slow.

Why do people think they are exempt from this cycle of nature?

The “popular” culture is just the opposite. Excellence, winning, and being first are shunned.  The people are mainly soft, fat,  and weak, but many thinks that’s okay.

It is not okay!

I see young guys who can’t change a flat tire on their car. They don’t mow their own lawn. Manual labor is not even considered an option if they want some money.

A hard day’s work would probably kill them.

That is why I am thankful for the people who stand up and do something to reverse this mess. I network with some of the strongest people on the planet. They are strong mentally and physically.

They, like myself,  refuse to accept the status quo.

Coaches are in a unique place to make a difference for the better.

I commend every coach that stands up and says that being a wuss is unacceptable!

 

 

 

 

 

general warm up (10 minutes)

Adex club side cleans x 40 reps

Adex club front clean & squat x 20 reps

Adex mace BTN stretch x 60 seconds each side

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

isometric pull x max effort

general warm up (10 minutes)

rear bear crawls x 100 feet

alternating leg lifts x 40 reps

sprawls x 20 reps

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (sandbag complex x 2 rounds)

shouldering x 10/10 reps

Zercher cleans x 10 reps

BTN squat & push press x 10 reps

hang power snatches x 10 reps

carry x 100 feet

conditioning/accessory work (2 rounds)

Power Wheel rollouts x 10 reps

Adex club Gama casts x 20 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

general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club front clean/squat/pull over x 20 reps

resistance band archer pulls x 30/30 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

dumbbell pull overs x 10 reps

kettlebell goblet squats x 10 reps