Archive for the ‘mental toughness’ Category

general warm  up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance band paddling x 20/20 reps

sandbag shouldering x 20 reps

Zercher  sandbag cleans x 10 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8-4 reps

conditioning/accessory work(2 rounds)

lateral keg loading x 10/10 reps

recline bar rows x 10 reps

 

 

general warm up (10 minutes)

resistance band vertical pull a  parts x 50 reps

resistance band pull a parts x 50 reps

Sanddune jumps 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

pause bat wing rows x 10 reps

Zercher sandbag squats x 15 reps

resistance band good mornings x 20 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

general warm up (10 minutes)

double club front swings x 50 reps

jumping jacks x 40 reps

kettlebell figure 8’s to hold x 30 reps

inch worms x 50 feet

specific warm up (5 minutes)

Hard Labor Day complex set up and light practice

strength (4 rounds)

Hard Labor Day complex

one round=stone carry x 50 feet + log lift x 5 reps + strict pull ups x 5 reps

conditioning/accessory work (2 rounds)

Bulgarian bag x 15/15 reps

diamond push ups x 12 reps

45 to 90 degree leg lifts x 30 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

side shuffles x 200 feet

hollow rocks x 15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

high/low sled sprints set up and light practice
strength (5 rounds)

high/low sled sprints x 100 feet

conditioning/accessory work (2 rounds)

1 hand farmers walk x 150 feet

Neuro grip push ups x 12 reps

dead stop  lateral step ups x 10/10 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

resistance band paddling x 20/20 reps

resistance band seated rows x 15 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7 reps x 5 sets

conditioning/accessory work (1 round)

double dumbbell rows x 12 reps

dumbbell pull overs x 10 reps

Grinder Lord chain push ups x 8 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell V presses x 12 reps

keg squats x 8 reps

medicine ball throw x 15 reps

specific warm up (5 minutes)

thick rope  grappler rows set up and light practice

strength (20 minutes)

thick rope grappler rows x 15-12-9-6-3 reps

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Grinder Kord chain push ups  8 reps