Archive for the ‘old school’ Category

general warm up (10 minutes)

weight plate orbits x 25 reps

recline rope climbs x 5

Sanddune power steps x 100 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

elevated push ups x 15 reps

resistance band tricep push downs x 25 reps

 

general warm up (10 minutes)

double club side swings x 30 reps

dumbbell hang power snatches x 10/10 reps

Power Wheel roll outs x 10 reps

alternating kettlebell swings x 30 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10 reps x 3 sets

conditioning/accessory work (2 rounds)

resistance band wood choppers x 10/10 reps

resistance band paddling x 20/20 reps

general warm up (10  minutes)

resistance band vertical pull a parts x 50 reps

clock push ups x twice around the clock

kettlebell swings x 30 reps

dumbbell deadlifts x 15 reps

specific warm up (5 minutes)

Strongman log “G to  O H” lift set up and light practice

strength (20 minutes)

Strongman log “G to O H” lift x 4 reps x 4 sets

conditioning/accessory work (2 rounds)

dumbbell clean & power jerk x 7/7 reps

dumbbell pull overs x 10 reps

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

dive bomber push ups x 15 reps

double dumbbell push press x 10 reps

one-legged hops x 100 feet

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 1-1-1-1

conditioning/accessory work (2 rounds)

Grinder Kord flys x 15 reps

dumbbell pull overs x 15 reps

general warm up (10 minutes)

Americanas x 50 reps

rear bear crawls x 100 feet

barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

dumbbell pull overs set up and light practice

strength (20 minutes)

dumbbell pull overs x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

heavy club  2 hand front cleans x 8 reps

Grinder Kord Atomic push ups x 8 reps

 

 

general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord push ups x 20 reps

Adex club long cycles x 30 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3 reps

conditioning/accessory work (3 rounds)

double chain curls x 10 reps

weight stack push downs x 10 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

mountain climbers x 100 reps

Adex mace grave diggers x 15/15 reps

specific warm up (5 minutes)

cavestrong medley set up and light practice

strength (3 rounds)

one round of cavestrong medley=overhead log lift x 5 reps + weighted dips x 5 reps + tire flip x 5 reps + bear hug keg squats x 5 reps

conditioning/accessory work (2 rounds)

heavy Adex club 2 hand front cleans x 7 reps

neutral grip recline bar rows x 7 reps

weighted sit ups x 7 reps