Archive for the ‘lose weight’ Category

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club halos x 15/15 reps

rotation push ups x 20 reps

rear bear crawls x 100 feet

hanging knee raises x 15 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

Adex club long cycle swipes x 30 reps

weighted sit ups x 10 reps

Adex club isometric crucifix hold x maximum time

general warm up (10 minutes)

Americanas x 50 reps

Adex club inside mills x 20/20 reps

resistance band Sumo high pulls x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/2/2/2 reps

conditioning/accessory work (1 round)

kettlebell goblet squats x 15/10/5  reps

 

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club lateral pull overs x 10/10 reps

Adex mace “10-to-2” x 20 competition reps

rear walking lunges x 100 feet

elevated pike push ups x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (1 round)

seated EZ bar curls x 10/8/6 reps

weight stack push downs x 10/8/6 reps

wrist roller x 5/4/3

 

“HARD LABOR” DAY  is our annual celebration of

the blessing of hard physical work

general warm up (10 minutes)

Adex club inside mills x 20/20 reps

Adex club  pull overs x 20 reps

clamp curls x 15 reps (learned from Jedd Johnson)

Adex mace barbarian squats x 20 reps

specific warm up (5 minutes)

keg/stone/sandbag carry set up and light practice

strength (20 minutes)

keg/stone/sandbag carry  x 100 feet x 1/1/1/1/1 Note:  Use at least 100 lb

conditioning/accessory work (3 rounds)

straight arm push downs (with 5 second negatives) x 15 reps

heavy Adex club front cleans x 15 reps

 

general warm up (10  minutes)

Americanas x 50 reps

Adex mace grave diggers x 15/15 reps

Zercher sand bag cleans x 10 reps

strict pull ups x 10 reps

specific warm up (5 minutes)

lateral keg loading/sandbag shouldering set up and light reps

strength (3 rounds)

lateral keg loading x 10/10 reps followed immediately by

sandbag shouldering x 10/10 reps

conditioning/accessory work (3 rounds)

clamp curls x 15 reps

tricep push downs x 10 reps

 

general warm up (10 minutes)

Americanas x 35 reps

Adex club halos x 15/15 reps

Adex club barbarian pull overs x 25 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

Pendlay row/sled push set up and light practice

strength (4 rounds)

Pendlay row x 5 reps followed immediately by heavy sled push x 50 feet

conditioning/accessory work (3 rounds)

recline bar rows a 10 reps

weighted dips x 5 reps