Archive for the ‘Adex’ Category

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

Workshop Template

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!

SteelClub_MaceTrainingFinal

 

 

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