Archive for the ‘safe workouts’ Category

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell rack squats x 15 reps

kettlebell high pulls x 10/10 reps

Adex club front cleans x 15 reps

specific warm up (5 minutes)

Burgener Drills

squat cleans set up and light reps

test #7

squat cleans

Note:  No conditioning/accessory work this week

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The Right Stuff® electrolyte drink additiveStd – Retail 10-pouch box – Lemon-Lime

I train outside as often as I can, even though I own a warehouse gym.

There’s just something I love about being out in the fresh air and sunshine even when the heat index is well over 100 degrees.

I now use “The Right Stuff” which is a product developed by NASA for the Astronauts.

Each week I get an assignment from my Mace Coach, Rik Brown, this was part of my “homework”. I did 6 rounds, these were the last two.

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Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

Adex club front cleans x 30 reps

walking lunges x 100 feet

side shuffles x 200 feet

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

test #4

deadlifts

No conditioning/accessory work this week

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general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace BTN stretch x 60 seconds each side

sandbag BTN walking lunges x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 8/8/8 reps

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 20 reps

dumbbell step ups x 20 reps