Archive for the ‘semi private training’ Category

general warm up (10 minutes)

Resistance band pull a parts x 125 reps

rotation push ups x 20 reps

tinmans x 100 feet

Burgener drills

double dumbbell cleans x 10 reps

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 2 reps x 8* sets

*Note–use P.A.P. right before the last set

conditioning/accessory work (2 rounds)

kettlebell high pulls x 10/10 reps

Zercher sandbag squats x 15 reps

 

 

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

dumbbell star complex x 1

chimp walks x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

1 round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

wood choppers x 15/15 reps

weighted side bends x 30 reps

recline rope climbs x 5

 

 

general warm up (10 minutes)

barbarian squats x 20 reps

dumbbell star complex x 1

resistance band pause face pulls x 20 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

snatch grip high pulls set up and light practice

strength (20 minutes)

snatch grip high pulls x 4-4-4-4-4-4 reps

conditioning/accessory work (3 rounds)

dumbbell rows x 8/8 reps

close grip floor presses x 8 reps

 

general warm up (10 minutes)

Battling Ropes x 100 double waves

bear crawls x 100 feet

1 legged hops x 100 feet

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 7-7-7-7 reps

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

EZ bar curls x 10 reps

general warm up (10 minutes)

Zercher sandbag cleans  x 10 reps

rear bear crawls x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

kettlebell rack squats set up and light practice

strength (20 minutes)

kettlebell rack squats x 15-12-9 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

dumbbell rows x 5/5 reps

 

 

general warm up (10 minutes)

clock push ups x twice around the clock

rotation walking lunges x 100 feet

resistance band archer pulls x 25/25 reps

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (4 rounds)

1 round of the Grinder Kord complex=

10 reps each of push ups, recline rows, flys, reverse flys

conditioning/accessory work (1 round)

barbarian squats x 20 reps

2 hand halos x 20 reps

front plank x maximum time

wrist roller x maximum reps x 1/1/1

 

 

 

General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**