Archive for the ‘mental toughness’ Category

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

kettlebell suitcase swings x 30 reps

Grinder Kord reverse flys x 15 reps

rotation push ups x 20

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

(note: use post activation potentiation right before set 6)

conditioning/accessory work (3 rounds)

dumbbell bench press x 10 reps

dumbbell rows x 10/10 reps

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general warm up (10 minutes)

Americanas x 50 reps

resistance band Sumo high pulls x 20 reps

tin mans x 100 feet

recline rope climbs x 3

Sanddune push ups x 20 reps

specific warm up (5 minutes)

stone carry set up and practice

strength (20 minutes)

stone carry x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

clamp curls x 10 reps

weight stack push downs x 10 reps

heavy Adex club front cleans x 10 reps

 

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Adex mace grave diggers x 15/15 reps

specific warm up (5 minutes)

thick bar Pendlay rows set up and light reps

strength (20 minutes)

thick bar Pendlay rows x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

dumbbell rows x 10/10 reps

dumbbell pull overs x 10 reps