Archive for the ‘masters women’ Category

general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord push ups x 20 reps

Adex club long cycles x 30 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3 reps

conditioning/accessory work (3 rounds)

double chain curls x 10 reps

weight stack push downs x 10 reps

general warm up (10 minutes)

Americanas x 50 reps

rotation push ups x 20 reps

double Adex club front swings x 50 reps

kettlebell rack carry x 100 feet

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 100 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

thick rope rows x 15 reps

Sanddune split squats x 10 /10 reps

general warm up (10 minutes)

double club front swings x 50 reps

kettlebell rack squats x 15 reps

dumbbell hang power snatches x 10/10 reps

specific warm up (5 minutes)

Zercher sandbag cleans set up and light practice

strength (20 minutes)

Zercher sandbag cleans x 10-10-10 reps

conditioning/accessory work (2 rounds)

double dumbbell rows x 19 reps

Neuro-Grip push ups x 10 reps

snatch grip high pulls x 10 reps

 

 

 

General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test

rest as needed

specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**

Jaz is 59 tears young and as determined a person as you will find at any age

2018-08-19 21.57.12

general warm (10 minutes)

alternating kettlebell swings x 30 reps

bear crawls x 100 feet

traveling broad jumps x 100 feet

seated resistance band pause rows x 15 reps

specific warm up (5 minutes)

triple tire flip & rear pull set up and practice

strength (20 minutes)

triple tire flip & rear pull** x 1/1/1/1

**(note–pull back to starting point)

conditioning/accessory work (2 rounds)

keg power press x 5 reps

recline bar rows x 15 reps