Archive for the ‘#how to get strong’ Category

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

Adex club 2 hand side swings x 40 reps

windshield wipers x 20 reps

tin mans x 100 feet

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)

dumbbell rows x 7/7 reps

hanging knee raises x 10 reps

weighted step ups x 20 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

winshield wipers x 20 reps

double Adex club long cycles x 20 reps

resistance band deadlifts x 15 reps

specific warm up (5 minutes)

clean shrug pulls set up and light practice

strength (20 minutes)

clean shrug pulls x 5-5-5-5-5 reps

conditioning/accessory work (

nightmares x 10 reps

weighted sit ups x 10 reps

pause seated resistance band rows x 10 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistanceĀ  band inverted pull a parts x 50 reps

partner medicine ball throws x 40 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sledge hammer strikes x 20 reps

strict pull ups x 10 reps

general warm up (10 minutes)

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

barbarian lateral lunges x 20 reps

bear crawls x 100 feet

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8 reps

conditioning/accessory work (1 round)

wide grip recline rows x 15 reps

Adex club 2 hand side cleans x 30 reps

misery crawls x 50 feet

general warm up (10 minutes)

suitcase kettlebell swings x 30 reps

Adex club 2 hand side swings x 30 reps

resistance band baseball swings x 20/20 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Adex club wood choppers x 15/15 reps

misery crawls x 25 feet

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

dumbbell star complex x 1

chimp walks x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

1 round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

wood choppers x 15/15 reps

weighted side bends x 30 reps

recline rope climbs x 5