Archive for the ‘Memorial Day’ Category

 

downloadUSS Arizona

general warm up (15 minutes)

clock push ups x once around the clock

resistance band pause face pulls x 15 reps

kettlebell figure 8’s to hold x 30 reps

chimp walks x 100 feet

specific warm up (5 minutes)

sled push set up and light practice

strength (no time limit)

sled push x 50 feet x max. weight

conditioning/accessory work (2 rounds)

dumbbell rows x 8/8 reps

double dumbbell curls x 12 reps

weighted sit ups x 10 reps

 

general warm up (10 minutes)

resistance band suitcase deadlifts x 20 reps

Adex club wood choppers x 15/15 reps

Zercher sandbag cleans x 12 reps

recline rope climbs x 5

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

1 round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

1 arm famers walk x 100 feet

resistance band hamstring curls x 15/15 reps

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

push ups x 25 reps

resistance band pause  seated rows x 15 reps

Adex club 2 hand front cleans x 15 reps

Burgener  drills

specific warmup (5 minutes)

hang power jerk set up and light practice

strength (20 minutes)

hang power jerk  x 3/3/3/3/3/3/3 reps

Note: Use P.A.P. after set #6

conditioning/accessory work (2 rounds)

dumbbell power jerk x 10/10 reps

Adex arc kneeling 360’s x 30 reps

Note: Adex maces, arcs, & clubs are made in America

 

general warm up (10 minutes)

clock push ups x twice around the clock

tin mans x 100 feet

side shuffles x 200 feet

double Adex club front cleans x 15 reps

Burgener  drills

specific warmup (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

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

Note: Use P.A.P. after set #6

conditioning/accessory work (3 rounds)

Iron Boot squat/knee raises x 20 reps

Adex arc kneeling 360’s x 30 reps

Note: Adex maces, arcs, & clubs are made in America

 

 

 

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

elevated push ups x 15 reps

Adex club barbarian pull overs x 25 reps

 

specific warmup (5 minutes)

band-resisted dead stop bench press set up and light practice

strength (20 minutes)

band-resisted dead stop bench press x 3/3/3/3/3/3/3 reps

Note:  Use P.A.P right before the last set

conditioning/accessory work (3 rounds)

weighted push ups x 10 reps

dips x 5 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

Adex club inside  mills x 20/20 reps

alternating leg lifts x 40 reps

Adex mace “10-to2” x 20 reps (using competition counting method)

traveling broad jumps x 100 feet

specific warm up (5 minutes)

Burgener drills

clean grip high pulls set up and light reps

strength (20 minutes)

clean grip high pulls x 5/5/4/4/3/3/2/2 reps

conditioning/accessory work (2 rounds)

recline bar rows with feet on bench x 10 reps

dips x 10 reps

pinch grip plate hold x max. time