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general warm up (10 minutes)
resistance band pull a parts x 50 reps
“palms up” resistance band pull a parts x 30 reps
Adex club star complex x 1
clock push ups x twice around the clock
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 3-3-3-3-3-3-3 reps
conditioning/accessory work (2 rounds)
tri-set tricep complex x 5
Zottman curls x 10 reps
Sanddune push ups x 15 reps
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General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**
general warm up (10 minutes)
mountain climbers x 100 reps
tin mans x 100 feet
resistance band suitcase deadlifts x 20 reps
resistance band archer pulls x 20/20 reps
specific warm up (5 minutes)
lateral loading** set up and light practice
strength (20 minutes)
lateral loading** x 10/10-8/8-6/6-4/4 reps
**Use a keg, stone, or heavy sand bag as needed
conditioning/accessory work (3 rounds)
Adex club side clean/lateral pull over x 10/10 reps
Zercher sandbag cleans x 10 reps
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
resistance archer pulls x 30/30 reps
barbarian pull overs x 30 reps
specific warm up (5 minutes)
strict press set up and light practice
strength (20 minutes)
strict press x 5-5-5-5-5 reps
conditioning/accessory work (3 rounds)
dips x 7 reps
chain press x 5/5 reps
general warm up (10 minutes)
resistance band pull a parts x 100 reps
mountain climbers x 100 reps
Adex mace grave diggers x 15/15 reps
specific warm up (5 minutes)
cavestrong medley set up and light practice
strength (3 rounds)
one round of cavestrong medley=overhead log lift x 5 reps + weighted dips x 5 reps + tire flip x 5 reps + bear hug keg squats x 5 reps
conditioning/accessory work (2 rounds)
heavy Adex club 2 hand front cleans x 7 reps
neutral grip recline bar rows x 7 reps
weighted sit ups x 7 reps
