Archive for the ‘#how to get strong’ Category

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

 

 

general warm up (10 minutes)

vertical resistance band pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

double dumbbell cleans x 10 reps

elevated push ups x 15 reps

specific warm up (5 minutes)

Strongman log G-to-OH lift set up and light practice

strength (20 minutes)

Strongman log G-to-OH lift x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

heavy 2 hand front cleans  x 10 reps

bull whips x 10/10 reps

 

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 25 reps

windshield wipers x 20 reps

Power Wheel roll outs x 15 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

seated resistance band pause rows x 15 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

elevated push ups x 15 reps

resistance pull a parts x 100 reps

seated pause  resistance band rows x 10 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

concrete slab carry set up and practice

strength (20 minutes)

concrete slab carry x 50 feet x 1-1-1-1

conditioning/accessory work (3 rounds)

standing tire twists x 10 reps

dumbbell pull overs x 10 reps

General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test (new test this year–max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

general warm up (10 minutes)

mountain climbers x 100 reps

Sanddune squats x 15 reps

dumbbell hang power snatch x 10/10 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

sled pulls set up and light practice

strength (20 minutes)

sled pulls x 150 feet x 1-1-1

conditioning/accessory work (2 rounds)

sandbag good mornings x 15 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

Grinder Kord recline rows x 15 reps

elevate push ups x 15 reps

specific warm up (5 minutes)

strict pull up/dip superset practice

strength (6 supersets)

one superset = strict pull ups x 3 reps + dips x 3 reps

conditioning/accessory work (2 rounds)

Adex club side strikes x 10/10 reps

double dumbbell push press x 10 reps