Archive for the ‘semi private training’ Category

Note: If you miss this on Thursday, you get to do it on Friday

general warm up (15 minutes)

medicine ball chest passes x 15 reps

rotation push ups x 20 reps

barbarian split squats x 12/12 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

concrete slab carry/Sanddune push ups set up and practice
strength (4 rounds)

one round = concrete slab carry x 100 feet + Sanddune push ups x 15 reps
conditioning/accessory work (2 rounds)

dumbbell side raises x 10 reps

Grinder Kord flys x 15 reps

lateral sledge hammer strikes X 10/10 reps

general warm up (15 minutes)

rotation push ups x 25 reps

strict pull ups x 10 reps

Zercher sandbag cleans x 10 reps

rear bear crawls x 100 feet

sit ups x 25 reps

specific warm up (5 minutes)

grappler rows/Z press set up and light practice

strength (4 supersets)

one superset = grappler rows x 7 reps + Z press x 7 reps

conditioning/accessory work (2 rounds)

lateral barbarian lunges x 8/8 reps

standing 1 hand Russian flys x 4/4 reps

general warm up (10 minutes)

kettlebell goblet squats x 20 reps

barbarian pull overs x 25 reps

grave digger rear lunges x 12/12 reps

alternating sandbag shouldering x 20 reps

specific warm up (5 minutes)

Gallows pull up challenge practice

strength (30 minutes)

Gallows pull up challenge=max. number of strict pull ups using varied implements for each set

No conditioning/accessory work today

general warm  up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance band paddling x 20/20 reps

sandbag shouldering x 20 reps

Zercher  sandbag cleans x 10 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8-4 reps

conditioning/accessory work(2 rounds)

lateral keg loading x 10/10 reps

recline bar rows x 10 reps

 

 

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**

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general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

resistance band baseball swings x 20/20 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

Pendlay rows set up and light practice

strength (20 minutes)

Pendlay rows x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sandbag good  mornings x 15 reps

stone carry x 100 feet

general warm up (10 minutes)

dumbbell star complex x 1

resistance band pause face pulls x 20 reps

barbarian split squats x 10/10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20  minutes)

squat cleans x 3 reps x 5 sets

conditioning/accessory work (1 round)

nightmares x 20 reps

dumbbell shrugs x 20 reps

weighted step ups x 20 reps