Archive for the ‘squats’ Category

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dislocates x 10 reps

inch worms x 50 feet

specific warm up (5 minutes)

back squats set up and light practice
strength (20 minutes)

back squats x 20-10 reps
conditioning/accessory work (1 round)

resistance band good mornings x 20 reps

kettlebell V presses x 15 reps

side planks x 2 minutes each side

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)

kettlebell figure 8′s to hold x 40 reps

2 hand side swings x 40 reps

long cycle lunges x 20 reps

double club lateral pull overs x 20 reps

specific warm up 5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 4-4-4-4-4-4 reps

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

weighted step ups x 20 reps

 

 

general warm up (10 minutes)
double Adex club front swings x 50 reps

kettlebell figure 8’s x 50 reps

tin mans x 100 feet

side shuffles x 200 feet
specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 10-8-6-4-2 reps

conditioning/accessory work (2 rounds)

Zercher isometric sandbag hold x maximum time

Grinder Kord reverse flys x 15 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)

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**