Archive for the ‘hard-core workouts’ Category

{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

 

general warm up (10 minutes)

mountain climbers x 100 reps

hollow rocks x 15 reps

double chain strict press x 12 reps

Power Wheel rollouts x 10 reps

specific warm up (5 minutes)
bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 4 reps x 6 sets

conditioning/accessory work (1 round)

Bulgarian split squats x 10/10 reps

dead stop step ups x 10/10 reps

isometric medicine ball crush x max. time

wrist roller x 10 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resisyance band pull a parts x 50 reps

discloates x 10 reps

Sanddune jumps x 12 reps

Burgener drills

specific warm up (5 minutes)

hang power snatch set up and light practice

strength (20  minutes)

hang power snatch x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

sandbag overhead squats x 10 reps

snatch grip high pulls x 10 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell V presses x 12 reps

keg squats x 8 reps

medicine ball throw x 15 reps

specific warm up (5 minutes)

thick rope  grappler rows set up and light practice

strength (20 minutes)

thick rope grappler rows x 15-12-9-6-3 reps

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Grinder Kord chain push ups  8 reps

 

2019-08-03 00.33.46

In this exercise the 35lb club is pulled over the shoulder with one hand, then tapped back with the other hand.

John “Abuelo” Powers is using an Adex plate-loadable steel club in this photo.

There is one more station I accidentally deleted the video for.

3 reps at each station x 4 rounds

general warm up (10 minutes)

Americanas x 50 reps

“palms up” pull a parts x 50 reps

Sanddune plyo push ups x 12 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

gallows pull up circuit light practice

strength (20 minutes)

gallows pull up circuit = 3 reps at each station x 4 rounds

conditioning/accessory work (3 rounds)

Grinder Kord flys x 15 reps

dips x 5 reps