Archive for the ‘hard-core workouts’ Category

general warm up (10 minutes)

clock push ups x 3 times around the clock

rear walking lunges x 100 feet

leg lifts x 25 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Strongman log “ground-to-overhead” lifts set up and light practice

strength (20 minutes)

Strongman log “ground-to-overhead” lifts x 3/3/3/3/3/3/3 reps

conditioning/accessory work ( 3 rounds)

Ahrens press x 10 reps

seated Adex arc 360’s x 30 reps

overhead tire throws x 100 feet

general warm up (10 minutes)

Sanddune push ups x 20 reps

sandbag shouldering x 10/10 reps

Adex club 2 hand front cleans x 15 reps

Adex mace alternating rear barbarian lunges x 30 reps

specific warm up (5 minutes)

stone set up and short practice

strength (20 minutes)

stone carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

EZ bar curls x 10 reps

dumbbell pull overs x 10 reps

wrist roller x 3

 

general warm up (10 minutes)

bear crawls x 100 feet

resistance band pull a parts x 100 reps

Adex club inside mills x 15/15 reps

Adex club halos x 10/10 reps

isometric close grip pull x max effort  x 1/1/1

specific warm up (5 minutes)

close grip Grappler rows set up and light reps

strength (20 minutes)

close grip Grappler rows x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

Grappler twists x 20 reps

heavy Adex mace grave diggers x 10/10 reps

Neuro Grip push ups x max

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Adex mace grave diggers x 15/15 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 (3 rounds)

dumbbell rows x 10/10 reps

dumbbell pull overs x 10 reps