Archive for the ‘How to stay fit’ Category

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

windshield wipers x 20 reps

kettlebell goblet squats x 20 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Grinder Kord reverse flys x 15 reps

double dumbbell rows x15 reps

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

rear bear crawls x 100 feet

weighted spilt squats x 10/10 reps

Adex club 2 hand front cleans x 25 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good  mornings x 20 reps

weighted step ups x 20 reps

Mississippi shrugs** x 10 reps

**Note–Do an isometric hold at the top of each rep fro 10 seconds

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Sanddune push ups x 20 reps

dislocates x 10

Adex club long cycle swipes x 20 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes)

Burgener drills

hang power clean & jerk set up and light practice

strength (20 minutes)

hang power clean & jerk x 3/3/3/3/3/3/3  reps

conditioning/accessory work (2 rounds)

kettlebell high pulls x 10/10 reps

dumbbell push presses x 10/10 reps

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

dumbbell hang power cleans x 10/10 reps

plyo push ups x 15

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

strict chain dips x 7 reps

 

general warm up (10 minutes)

Sanddune power steps x 100

Sanddune  push ups x 15 reps

recline rope climbs x 4

bench hurdles x 4 times through

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)

elevated push ups x 20 reps

sledge hammer strikes x 30 reps

 

general warm up (10 minutes)

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dumbbell cleans x 10/10 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

close grip floor press set up and light reps

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

strict dumbbell rows x 8/8

Ahrens press x 10