Archive for the ‘safe training’ Category

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general warm up (10 minutes)

Sanddune push ups x  20 reps

overhead weight plate carry x 100 feet

tin mans x 100 feet

leg lifts x 20 reps

specific warm up (5 minutes)

close grip floor press set up and light practice

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

grappler close grip rows x 12 reps

diamond push ups x 12 reps

supine Adex arc helicopters x 24 reps

 

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general warm up (10 minutes)

Resistance band archer pulls x 20/20 reps

Grinder Kord flys x 15 reps

Adex club 2 hand front cleans x 20 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

tri set tricep complex x 4 reps

heavy dumbbell rows x 4/4 reps

general warm (10 minutes)

double Adex club front swings x 35 reps

elevated push ups x 15 reps

Sanddune split squats x 10/10 reps

chimp walks x 100 feet

specific warm up (5 minutes)

sled push set up and practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Russian plank flys x 5/5 reps

sandbag BTN good  mornings x 20 reps

weighted side bends x 30 reps

general warm (10 minutes)

alternating kettlebell swings x 30 reps

bear crawls x 100 feet

traveling broad jumps x 100 feet

seated resistance band pause rows x 15 reps

specific warm up (5 minutes)

triple tire flip & rear pull set up and practice

strength (20 minutes)

triple tire flip & rear pull** x 1/1/1/1

**(note–pull back to starting point)

conditioning/accessory work (2 rounds)

keg power press x 5 reps

recline bar rows x 15 reps

General warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Power Wheel rollouts x 10 reps

tin mans x 100 feet

dumbbell rows x 10/10 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

 dumbbell bench press x 10-10-10 reps

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps