Archive for the ‘Adex’ Category

Each week I get an assignment from my Mace Coach, Rik Brown, this was part of my “homework”. I did 6 rounds, these were the last two.

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

Adex club Americanas x 25/25 reps

Adex mace BTN stretch x 60 seconds x 1/1

resistance band pause face pulls x 20 reps

jumping jacks x 50 reps

sandbag BTN squats x 15 reps

specific warm up (5 minutes)

back squat set up and light reps

test #5

back squats

Note:  No conditioning/accessory work this week

 

general warm up (10 minutes)

resistance diagonal pull a parts x 10/10/10/10 reps (switch the angle each set)

dislocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

tuck jumps x 15 reps

bear crawls x 100 feet

specific warm up (5 minutes)

barbell cleans set up and light reps

strength (20 minutes)

barbell cleans x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans  x 10 reps

isometric kettlebell rack hold x maximum time

 

 

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general warm up (10 minutes)

resistance band archer pulls x 30/30 reps

Adex club barbarian squats x 15 reps (use two clubs)

Power Wheel hand walks x 50 feet

recline rope climb x 3

specific warm up (5 minutes)

grappler close grip rows set up and light reps

strength (20 minutes)

grappler close grip rows x 12/10/8/6 reps

conditioning/accessory work (2 rounds)

seated pause close grip rows x 20

diamond push ups x 15 reps

pinch grip isometric plate hold x maximum time

 

Be at the Cave at 11:00 am this coming Saturday to learn from Don!

 

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