Archive for the ‘masters women’ Category

general warm up (10 minutes)

weight plate orbits x 20 reps

sandbag shouldering x 10/10 reps

tin mans x 100 feet

sandbag Zercher cleans x 10 reps

resistance band slow pull a parts x 50 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 10 reps

kettlebell goblet squats x 15 reps

sledge hammer strikes x 20 reps

 

 

 

 

 

 

general warm up (10 minutes)

push ups x 25 reps

resistance band pause face pulls x 20 reps

walking lunges x 100 feet

jumping jacks x 50 reps

specific warm up (10 minutes)

Burgener drills

hang power snatch set up and light reps

strength (20 minutes)

hang power snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

dumbbell hammer curls x 10/10 reps

diamond push ups x 10 reps

 

 

 

general warm up (10 minutes)

Adex club halos x 15/15 reps

push ups x 30 reps

jumping jacks x 50 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench x 12 reps

diamond push ups x 12 reps

Zottman curls x 12 reps

20161219_181853_li“Life doesn’t come with convenient handles on it.”

–Drew Wolter

What it takes

Posted: October 29, 2016 in masters women, mental toughness, motivation
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Anyone can do easy stuff, but not everyone is willing to dig deep and give a true 100%