Archive for the ‘Neuro-Grips’ Category

general warm up (10 minutes)

vertical pull a parts x 50 reps

Power Wheel rollouts x 10 reps

kettlebell V press x 10 reps

resistance  band tricep push downs x 20 reps

specific warm up (5 minutes)

strict chain press set up and light practice

strength (20 minutes)

strict chain press x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

strict pull ups x 5 reps

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell high pulls x 10/10 reps

barbarian lateral lunges x 20 reps

leg lifts x 25 reps
specific warm up (5 minutes)

strict barbell press set up and light practice
strength (

strict barbell press x 3 reps x 5 sets
conditioning/accessory work (1 round)

dumbbell pull overs x 10 reps

Neuro grip push ups x 10 reps

wrist roller x 10 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

Sanddune jumps x 10 reps

Neuro Grip push ups x 10 reps

specific warm up (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 12 reps

Power Wheel rollouts x 12 reps

sledge hammer strikes x 12/12 reps

general warm up (10 minutes)

Americanas x 50 reps

clock push ups x twice around the clock

barbarian walking lunges** x 100 feet

**Adex steel mace

specific warm up (5 minutes)

strict pull up/dip superset practice

strength (8 supersets)

one superset = strict pull ups x 3 reps + dips x 3 reps

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

heavy 2 hand front cleans** x 7 reps

**Adex steel club

general warm up (10 minutes)

clock push ups x twice around the clock

windshield wipers x 20 reps

chimp walks x 100 feet

pause super mans x 15 reps

specific warm up (5 minutes)

close grip floor press set up and light practice

strength (20 minutes)

close grip floor press x 7-7-7-7

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 12 reps

Neuro grip push ups x 12 reps

seated L sit pull ups x 4 reps

general warm up (10 minutes)

Americanas x 50 reps

resistance archer pulls x 25/25 reps

Russian plank walk ups x 15 reps

specific  warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Meadows rows x 5/5 reps

Neuro Grip push ups x 10 reps

general warm up (10 minutes)

push ups x 30 reps

Battling Ropes side winders x 50 reps

Power Wheel roll outs x 10 reps

double club flys x 15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 3

thick rope grappler rows x 10 reps

Neuro-Grip push ups x 10 reps