general warm up (10 minutes)
Resistance band archer pulls x 20/20 reps
Grinder Kord flys x 15 reps
Adex club 2 hand front cleans x 20 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
tri set tricep complex x 4 reps
heavy dumbbell rows x 4/4 reps
general warm (10 minutes)
double Adex club front swings x 35 reps
elevated push ups x 15 reps
Sanddune split squats x 10/10 reps
chimp walks x 100 feet
specific warm up (5 minutes)
sled push set up and practice
strength (20 minutes)
heavy sled push x 50 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Russian plank flys x 5/5 reps
sandbag BTN good mornings x 20 reps
weighted side bends x 30 reps
general warm (10 minutes)
alternating kettlebell swings x 30 reps
bear crawls x 100 feet
traveling broad jumps x 100 feet
seated resistance band pause rows x 15 reps
specific warm up (5 minutes)
triple tire flip & rear pull set up and practice
strength (20 minutes)
triple tire flip & rear pull** x 1/1/1/1
**(note–pull back to starting point)
conditioning/accessory work (2 rounds)
keg power press x 5 reps
recline bar rows x 15 reps
General warm up (10 minutes)
double Adex club front swings x 35 reps
barbarian alternating rear lunges x 20 reps
dumbbell push press x 10/10 reps
band-resisted push ups x 15 reps
specific warm up (5 minutes)
one arm kettlebell** bench press set up and practice
**(Note–substitute dumbbells as needed)
strength (20 minutes)
one arm kettlebell** bench press x 10/10-8/8-6/6-4/4 reps
conditioning/accessory work (2 rounds)
bat wing pause bench rows x 10
resistance band pull a parts x 50 reps
Grinder Kord flys x 15 reps
Credits–Huge thanks to Dan John, Pavel Tsatsouline, Josh Bryant for their great training strategies!
General warm up (10 minutes)
resistance band pause face pulls x 20 reps
Sanddune plyo push ups x 10 reps
Sanddune jumps x 10 reps
specific warm up (5 minutes)
dumbbell clean & power jerk set up and practice
strength (20 minutes)
dumbbell clean & power jerk x 5/5-5/5-5/5-5/5-5/5 reps
conditioning/accessory work (2 rounds)
Adex club side strikes x 10/10 reps
isometric horse stance x 30 seconds
