Archive for the ‘How to stay fit’ Category

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**

General warm up (10 minutes)

resistance band pull a parts x 100 reps

recline rope climbs x 5

resistance band Sumo high pulls x 15 reps

dumbbell hang power snatches x 10/10 reps

Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)

Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

Adex mace barbarian split squats x 10/10 reps

Sanddune push ups x 20 reps

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band front raise pull a parts x 50 reps

walking kettlebell swings x 100 feet

inch worms x 50 feet

specific warm up (5 minutes)

gorilla sled pulls set up and light practice

strength (20 minutes)

gorilla sled pulls x 50 feet x 4 rounds

conditioning/accessory work (2 rounds)

keg power press x 10 reps

resistance band pause seated rows x 15 reps

 

general warmup (10 minutes)

Power Wheel roll outs x 10 reps

resistance band baseball swings x 20/20reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

dumbbell bench press set up and practice

strength (4 rounds)

dumbbell bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

hollow rocks x 15 reps

 

 

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

kettlebell goblet squats x 20 reps

kettlebell suitcase swings x 30 reps

resistance band Sumo high pulls x 15 reps

specific warm up (5 minutes)

lateral keg loadingĀ  set up and light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 15 reps

double club front cleans x 15 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell figure 8’s x 30 reps

dumbbell push press x 10/10 reps

band resisted squats x 15 reps

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 100 feet 1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

weighted step ups x 20 reps

 

2018-08-16 07.33.57