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general warm up (10 minutes)
Adex club side cleans x 40 reps
Adex club front clean & squat x 20 reps
Adex mace BTN stretch x 60 seconds each side
tuck jumps x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light reps
strength (20 minutes)
squat cleans x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
isometric pull x max effort
general warm up (10 minutes)
rotation push ups x 20 reps
Adex club 2 hand mills x 15/15 reps
Zercher sandbag cleans x 10 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
weighted dips set up and light reps
strength (20 minutes)
weighted dips x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
weighted push ups x 10 reps
barbell floor press x 10 reps
general warm up (10 minutes)
clock push ups x twice around the clock
Turkish get ups x 3/3 reps
Adex mace “10-to-2” x 20 reps**
**competition counting method
tire hurdles (jump into and out of both tires) x 2
Resistance band archer pulls x 25/25 reps
specific warm up (5 minutes)
Grinder Kord complex practice
strength (Grinder Kord complex)
3 rounds/10 reps of each exercise–
flys/reverse flys/curls/tricep extensions
conditioning/accessory work (2 rounds)
Adex mace isometric hold x maximum time on each side
A while ago I did a free t-shirt promo for our new Steel Club & Mace class.
Your t-shirts should be in on Monday!
general warm up (10 minutes)
rear bear crawls x 100 feet
alternating leg lifts x 40 reps
sprawls x 20 reps
Adex mace 360’s x 30 reps
specific warm up (5 minutes)
sandbag complex set up and light practice
strength (sandbag complex x 2 rounds)
shouldering x 10/10 reps
Zercher cleans x 10 reps
BTN squat & push press x 10 reps
hang power snatches x 10 reps
carry x 100 feet
conditioning/accessory work (2 rounds)
Power Wheel rollouts x 10 reps
Adex club Gama casts x 20 reps
general warm up (10 minutes)
kettlebell swings x 30 reps
Adex club pull overs x 30 reps
Zercher sandbag squats x 10 reps
Strongman log cleans x 10 reps
specific warm up (5 minutes)
triple tire flip and rear drag** set up and light practice
strength (20 minutes)
triple tire flip and rear drag** x 1/1/1/1
**drag tire backwards to your starting point
conditioning/accessory work (2 rounds)
lateral sledge hammer strikes x 10/10 reps
tire pummeling x 10 reps
