general warm up (10 minutes)
clock push ups x once around the clock
Bulgarian bag 360’s x 10/10 reps
kettlebell high pulls x 8/8 reps
specific warm up (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 4 reps x 7 sets
conditioning/accessory work (1 round)
resistance band baseball swings x 25/25 reps
dumbbell pull overs x 10 reps
dumbbell star complex x 1
recline rope climbs x 5
There’s nothing easy about this lift. Do 3 reps each side x 3 sets and you’ll see what I mean.
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
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.
general warm up (10 minutes)
diamond push ups x 15 reps
dumbbell pull overs x 15 reps
medicine ball chest passes x 15 reps
specific warm up (5 minutes)
Ahrens press set up and light practice
strength (20 minutes)
Ahrens press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
wide grip recline bar rows x 15 reps
lat pull downs x 10 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 30/30 reps
Zercher sandbag cleans x 15 reps
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
specific warm up (5 minutes)
set up and light practice
strength (2 rounds)
Russian dumbbell complex**
**note-learned from Louie Simmons’ book
one round = 12 reps each of
alternating press
alternating front raises
Lateral raises
Bent lateral raises
Alternating cross body curls
Judo swing and pull
conditioning/accessory work (2 rounds)
hollow rocks x 15 reps
isometric bear hug keg hold x max. time
general warm up (10 minutes)
Sanddune power steps x 50 reps
side straddles x 200 feet
dumbbell clean & push press x 10/10 reps
Power Wheel roll outs x 12 reps
specific warm up (5 minutes)
hand-over-hand sled pulls set up and light practice
strength (20 minutes)
hand-over-hand sled pulls x 100 feet x 4 rounds
conditioning/accessory work (2 rounds)
diamond push ups x 15 reps
kettlebell V presses x 12 reps
dumbbell pull overs x 10 reps
