Archive for the ‘squats’ Category

general warm up (10 minutes)

Sanddune power steps x 50 reps

kettlebell figure 8’s x 40 reps

Adex club front swings x 35 reps

Adex club side cleans x 30 reps

Zercher sandbag squats x 15 reps

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 (2 rounds)

sandbag BTN good mornings x 15 reps

weighted side bends x 20 reps

weighted step ups x 20

 

 

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 figure 8’s x 50 reps

kettlebell swings x 40 reps

resistance band pull a parts x 100 reps

Adex mace barbarian squats x 20 reps

dislocates x 10 reps

 

 

specific warm up (5 minutes)

back squats set up & light practice

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 round)

sandbag BTN good morning x 20 reps

weighted side bends x 20 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dislocates x 10 reps

side shuffles x 200 feet

traveling broad jumps x 100 feet

pause supermans x 15 reps

specific warm up (10 minutes)

pause back squats set up and light practice

strength (20 minutes)

pause back squats x 5/5/4/4/3/3 reps

conditioning/accessory work (2 rounds)

barbarian  split squats x 10/10 reps

sandbag BTN good mornings x 15 reps

 

 

 

 

general warm up (10 minutes)

Sanddune power walks x 100 reps

resistance band pull a parts x 100 reps

disclocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

recline bar rows x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light reps

pull ups set up and light reps

back squats/pull up tests (based on each person’s training journal)

 

Note–No conditioning or accessory work

general warm up (10 minutes)

resistance band slow pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

Adex mace BTN stretch x 60 seconds x 2/2

Sanddune steps x 50 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

heavy weighted sit ups x 5 reps

sandbag BTN good mornings x 15 reps

weighted calf raises x 20 reps