Archive for the ‘powerlifting’ Category

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band pause face pulls x 20 reps

rear bear crawls x 100 feet

Adex club 2 hand mills x 30 reps

specific warmup (5 minutes)

bench press set up and practice

strength (20 minutes)

bench press x 8/8/8/8 reps

conditioning/accessory work (3 rounds)

thick bar Pendlay rows x 5 reps

Sanddune push ups x 15 reps

 

 

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general warm up (10 minutes)

Battling Ropes x 100 waves

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

push ups x 25 reps

specific warmup (5 minutes)

isometric dead stop bench press set up and practice

strength (20 minutes)

isometric dead stop bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

close grip floor press x 10 reps

wide grip recline bar rows 10 reps

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

elevated push ups x 15 reps

Adex club barbarian pull overs x 25 reps

 

specific warmup (5 minutes)

band-resisted dead stop bench press set up and light practice

strength (20 minutes)

band-resisted dead stop bench press x 3/3/3/3/3/3/3 reps

Note:  Use P.A.P right before the last set

conditioning/accessory work (3 rounds)

weighted push ups x 10 reps

dips x 5 reps

 

I think it is great to train team sport athletes  for those who feel called to do it.

However, that is not our focus here at the Cave.

I just train regular folks who want to be healthy and strong.

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general warm up (10 minutes)

Sanddune power steps x 100 reps

rotation push ups x 25 reps

resistance band suitcase deadlifts x 20 reps

tuck jumps x 10 reps

specific warmup (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 5/5/5/5/5 reps

Note:  Use P.A.P right before the last set

conditioning/accessory work (2 rounds)

Adex mace barbarian split squats x 10/10 reps

Weighted sit ups x 10 reps

 

 

 

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

clock push ups x twice around the clock

specific warm up (5 minutes

bench press set up and light  practice

strength (20 minutes)

bench press x 5/5/5/5/5 reps

Note:  Use P.A.P right before last set

conditioning/accessory work (3 rounds)

Tri-set tricep complex x 3

Sanddune push ups x 10 reps