Archive for the ‘old school’ Category

general warm up (10 minutes)

“palm up” resistance band pull a parts x 50 reps

diagonal pull a parts x 25/25 reps

diamond push ups x 15 reps

wide grip recline bar rows x 15 reps

specific warm up (5 minutes)

isometric overhand pulls set up and practice

strength (5 rounds)

isometric overhand pulls x max. effort

conditioning/accessory work (3 rounds)

dumbbell pull overs x 10 reps

pause bat wing rows x 10 reps

 

 

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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)

partner medicine ball throws x 30 reps

recline rope climbs x 5

chimp walks x 100 feet

strict pull ups x 7 reps

specific warm up (5 minutes)

rescue dummy shouldering practice

strength (20 minutes)

rescue dummy shouldering x 3/3 reps x 3 sets

conditioning/accessory work (3 rounds)

thick bar rows x 8 reps

slow resistance band pull a parts x 10 reps

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

Grinder Kord reverse flys x 15 reps

buddy medicine ball throws x 30 reps

overhead tire carry x 100 feet

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (3 rounds)

dumbbell hang power snatch x 4/4 reps

weight plate rows x 8 reps

 

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general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord flys x 15 reps

mountain climbers x 100 reps

Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)

keg loading set up and light practice

strength (20 minutes)

keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)

goblet squats x 15 reps

rsistance band pull a parts x 50 reps

NOTE: This will also be done this coming Monday for those who miss it  on Friday

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

rotation push ups x 20 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (4 rounds)

one round of Strongman complex = sled push x 50 feet + farmers walk x 50 feet + weighted  dips x 5 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 15 reps

Piranha press x 10 reps