Archive for the ‘powerlifting’ Category

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dislocates x 10 reps

side shuffles x 200 feet

traveling broad jumps x 100 feet

pause supermans x 15 reps

specific warm up (10 minutes)

pause back squats set up and light practice

strength (20 minutes)

pause back squats x 5/5/4/4/3/3 reps

conditioning/accessory work (2 rounds)

barbarian  split squats x 10/10 reps

sandbag BTN good mornings x 15 reps

 

 

 

 

general warm up (10 minutes)

Americanas x 50 reps

resistance band slow pull a parts x 50 reps

Adex mace barbarian squats x 25 reps

pushups x 25 reps

specific warm up (10 minutes)

reverse band bench press set up and light practice

strength (20 minutes)

reverse band bench press x 3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

seated resistance band  row x 10 reps

 

 

 

 

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reverse band deadlifts x 2 reps x 8 sets

general warm up (10 minutes)

resistance band pull aparts x 75 reps

rotation push ups x 20 reps

Adex club long cycle swipes x 30 reps

rear walking lunges x 100 feet

specific warm up (10 minutes)

board press set up and light reps

strength (4 rounds)

board press x 3 reps at each board stack height

conditioning/accessory work (3 rounds)

close grip floor press x 10 reps

dumbbell rows x 5/5 reps

dips x 10 reps

 

 

Very few people are accepted into our training program.

We do not do any advertising, so “tire-kickers” & “price-checkers” don’t interrupt the  training that our serious members are doing.

I am very selective about who I will train., just because you have the money doesn’t mean you are entitled to train here.

Not everyone survives the cut; if you get slack, you are gone.

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100% effort is required on everything we do.

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Whether we are lifting, pushing, jumping, or doing  bodyweight exercises, you must strive for excellence.

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The easy road does not lead to the Cave!

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Adex club 2 hand front swings x 25 reps

Sanddune power steps x 100 reps

side shuffles x 200 feet

resistance band suitcase deadlifts x 20 reps

specific warm up (10 minutes)

tap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

1 arm farmers walks x 200 feet

 

 

 

 

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull aparts x 75 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

Dead-stop chain bench press set up and light practice

strength (20 minutes)

dead-stop chain bench press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds )

dumbbell bench press x 15 reps

double dumbbell rows x 15 reps

push ups x 15 reps