Archive for the ‘lose weight’ Category

general warm up (10 minutes)

resistance band diagonal pull a parts x 30/30 reps

barbarian pull overs x 20 reps

bandito squat jumps x 8 rep

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 6 reps x 5 sets

conditioning/accessory (2 rounds)

double dumbbell rows x 12 reps

weighted sit ups x 6 reps

weighted calf raises x 18 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dumbbell star complex x 1

2 hand side swings x 40 reps

recline rope climbs x 5

specific warm up (5 minutes)

pull ups/dips superset practice

strength (8 supersets)

one superset = pull ups x 2 reps + dips x 3 reps

conditioning/accessory work (3 rounds)

recline bar rows x 15 reps

diamond push ups x 10 reps

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance pause face pulls x 20 reps

alternating sandbag shouldering x 20 reps

mountain climbers x 75 reps

specific warm up (5 minutes)

Zercher sandbag cleans set up and light practice

strength (20 minutes)

Zercher sandbag cleans x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

Sandbag BTN power jerk x 12 reps

double dumbbell curls x 10 reps

dumbbell pull overs x 8 reps

general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord flys x 15 reps

mountain climbers x 100 reps

Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)

keg loading set up and light practice

strength (20 minutes)

keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)

goblet squats x 15 reps

rsistance band pull a parts x 50 reps

general warm up (10 minutes)

long cycles x 25 reps

resistance band pull a parts x 20/20 reps

barbarian split squats x 10/10 reps

Sanddune squats x 15 reps

specific warm up (5 minutes)

front squats  set up and light practice

strength (20 minutes)

front squats x  8 reps x 4 sets

conditioning/accessory work (2 rounds)

resistance band good  mornings x 15 reps

dead stop side step ups x 10/10 reps

general warm up (10 minutes)

resistance band baseball swings 20/20 reps

resistance band pull a parts x 25/25 reps

buddy medicine ball throws x 35 reps

overhead walking lunges x 100 feet

specific warm up (5 minutes)

floor press set up and light practice

strength (20 minutes)

floor press x 8 reps x 4 sets

conditioning/accessory work (3 rounds)

close grip grappler rows x 12 reps

diamond push ups x 15 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resisyance band pull a parts x 50 reps

discloates x 10 reps

Sanddune jumps x 12 reps

Burgener drills

specific warm up (5 minutes)

hang power snatch set up and light practice

strength (20  minutes)

hang power snatch x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

sandbag overhead squats x 10 reps

snatch grip high pulls x 10 reps