Archive for the ‘powerlifting’ Category

general warm up (10 minutes)

Adex club halos x 15/15 reps

resistance band archer pulls x 25/25 reps

Adex club side clean & lateral pull over x 10/10 reps

kettlebell goblet squats x 20 reps

heavy double palm strikes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench press x 15 reps

tri set tricep complex x 3 reps

Note:  after the two rounds, finish with one front plank x maximum hold time

general warm up (10 minutes)

Adex club long cycle swipes x 30 reps

Adex mace launches x 20 reps

tuck jumps x 15 reps

plyo push ups x 10 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

dumbbell bench press x 15 reps

double dumbbell rows x 15 reps

Here are his 7 Laws of Training

In honor of “Dr. Squat” Fred Hatfield, who passed away this weekend,  we will be  squatting on Monday!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dislocates x 10 reps

kettlebell swings x 50 reps

Adex club pull overs x 20 reps

Adex club or mace barbarian squats x 20 reps

specific warm up (5 minutes)

back squat set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

BTN sandbag good mornings x 15 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

bear crawls x 100 feet

alternating leg lifts x 40 reps

resistance band push ups  x 15 reps

kettlebell pull overs with isometric leg lift x 15 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work (1 round)

Tate presses x 15 reps x 3 sets

push ups x max. number of reps