Archive for the ‘squats’ Category

general warm up (10 minutes)

Americanas x 50 reps

resistance band archer pulls x 25/25 reps

adex club long cycles x 20 reps

Sanddune jumps x 10 reps

specific warmup (5 minutes)

rear sled rows set up and practice

strength (20 minutes)

rear sled rows x 100 feet x 1/1/1/1/1

conditioning/accessory work (3 rounds)

heavy Adex club tappers x 5/5 reps

chain dips x 10 reps

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)

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