Archive for the ‘semi private training’ 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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general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

resistance band Sumo high pulls x 20 reps

Zercher sandbag cleans x 10 reps

specific warm up (5 minutes)

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 6/6/6/6 reps

conditioning/accessory work (2 rounds)

kettlebell globe squats x 10 reps (note–hold the globe between the palms of open hands)

resistance band pull a parts x 50 reps

 

 

general warm up (10 minutes)

Adex club halos x 15/15 reps

push ups x 30 reps

jumping jacks x 50 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench x 12 reps

diamond push ups x 12 reps

Zottman curls x 12 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

side shuffles x 200 feet

rotation push ups x 20 reps

tuck jumps x 15 reps

resistance band Sumo high pulls x 15 reps

specific warm up (5 minutes)

Strongman log “G-to-O.H.” ground-to-overhead lift set up and light reps

strength (20 minutes)

Strongman log “G-to-O.H.” x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

heavy kettlebell or Plateau Buster swings x 10 reps

sandbag shouldering x 10/10 reps

 

 


general warm up (10 minutes)

clock push ups x twice around the clock

side shuffles x 200 feet

traveling broad jumps x 100 feet

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

weighted dips set up and light reps

strength (20 minutes)

weighted dips x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

tri set tricep complex x 3 reps