Archive for the ‘mental toughness’ Category

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

 

2019-08-03 00.33.46

In this exercise the 35lb club is pulled over the shoulder with one hand, then tapped back with the other hand.

John “Abuelo” Powers is using an Adex plate-loadable steel club in this photo.

There is one more station I accidentally deleted the video for.

3 reps at each station x 4 rounds

One of my longtime mentors and friend, Zach Even-Esh, makes it really clear that mindset is extremely important

general warm up (10 minutes)

Americanas x 50 reps

“palms up” pull a parts x 50 reps

Sanddune plyo push ups x 12 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

gallows pull up circuit light practice

strength (20 minutes)

gallows pull up circuit = 3 reps at each station x 4 rounds

conditioning/accessory work (3 rounds)

Grinder Kord flys x 15 reps

dips x 5 reps

general warm up (10 minutes)

Battling Ropes x 100 double waves

double dumbbell cleans x 10 reps

resistance band diagonal pull a parts x 25/25 reps

one-legged hops x 100 feet

specific warm up (5 minutes)

chain rack pulls set up and light practice (note:  pulled from below the knees)

strength (20 minutes)

chain rack pulls x 2 reps x 6 sets

conditioning/accessory work (1 round)

dumbbell rows x 10/10 reps

Zercher sandbag squats x 12 reps

stone carry x 100 feet

 

general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

side shuffles x 200 feet

specific warm up (5 minutes)

concrete slab carry set up and light reps

strength (20 minutes)

concrete slab carry x 100 feet x 4 rounds

conditioning/accessory work (2 rounds)

bandido squats x 20 reps

Grinder Kord reverse flys x 15 reps

dumbbell pull overs x 10 reps

weighted push ups x 5 reps