Archive for the ‘semi private training’ Category

general warm up (10 minutes)

rear bear crawls x 100 feet

windshield wipers x 20 reps

Adex mace barbarian squats x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 8-8-8-8 reps

conditioning/accessory work (

resistance band good mornings x 20 reps

weighted step ups x 20 reps

weighted calf raises x 20 reps

general warm up (10 minutes)

push ups x 30 reps

Battling Ropes side winders x 50 reps

Power Wheel roll outs x 10 reps

double club flys x 15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 3

thick rope grappler rows x 10 reps

Neuro-Grip push ups x 10 reps

general warm up (10 minutes)

Battling ropes x 100 waves

outside mills x 15/15 reps

strict chain press x 10/10 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (3 rounds)

close grip floor press x 8 reps

dumbbell pull overs x 8 reps

general warm up (10 minutes)

resistance band pull a parts x 35 reps

inverted pull a parts x 35 reps

alternating kettlebell swings x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

nightmares x 15 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance archer pulls x 30/30 reps

barbarian pull overs x 30 reps

specific warm up (5 minutes)

strict press set up and light practice

strength (20 minutes)

strict press x 5-5-5-5-5 reps

conditioning/accessory work (3 rounds)

dips x 7 reps

chain press x 5/5 reps

general warm up (10 minutes)

Americanas x 50 reps

vertical pull a parts x 50 reps

jumping jacks x 50 reps

inch worms x 50 feet

specific warm up (5 minutes)

 back squats set up and light practice

strength (20 minutes)

back squats x 5-5-5-5-5 reps

conditioning/accessory work (1 round)

chain good mornings x 20 reps

weighted step ups x 20 reps

Sanddune split squats x 10/10 reps

Mississippi shrugs** x 10 reps

**(Note: do an isometric hold at the top for 10 seconds on each rep)

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