Archive for the ‘#squats’ Category

make-up test

General warm up (10 minutes)

Sanddune  power steps x 50 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dislocates x 10 reps

Sanddune split squats x 10/10 reps

specific warm up (5 minutes)

back squat test

rest as needed

specific warm up (5 minutes)

dips test

**Note:  no conditioning/accessory work during tests**

general warm up (10 minutes)

push ups x 25 reps

leg lifts x 25 reps

mountain climbers x 100 reps

inch worms x 50 feet

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 10 reps

Adex mace squats x 15 reps

weighted step ups x 20 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

windshield wipers x 20 reps

Adex club barbarian squats x 20 reps

specific warm up (5 minutes)

back squat set up and light practice

strength (20 minutes)

back squats x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

resistance band good mornings x 20 reps

dumbbell pull overs x 10 reps

strict pull ups x 5 reps

 

 

 

general warm up (10 minutes)

kettlebell swings x 50 reps

rotation push ups x 30 reps

dips x 10 reps

recline rows x 15 reps

specific warm up (5 minutes)

keg squats/weighted pull ups set up and light reps

strength (4 rounds)

keg squats x 7 reps followed immediately by weighted pull ups x 3 reps

conditioning/accessory work (2 rounds)

Adex club heavy front cleans x 5 reps

Adex mace “10-to-2” x 15 competition reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace BTN stretch x 60 seconds each side

sandbag BTN walking lunges x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 8/8/8 reps

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 20 reps

dumbbell step ups x 20 reps

 

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

 

 

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