Archive for the ‘deadlifts’ Category

make-up tests

General warm up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 100 reps

Adex club barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

bench press test

rest as needed

specific warm up (5 minutes)

deadlift tests

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

 

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General warm up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 100 reps

Adex club barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

bench press test

rest as needed

specific warm up (5 minutes)

deadlift tests

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

 

general warm up (10 minutes)

side shuffles x 200 feet

inch worms x 50 feet

Adex mace barbarian squats  x 15 reps

resistance band Sumo deadlifts x 20 reps

specific warm up (5 minutes)

Sumo deadlifts set up and light practice

strength (20 minutes )

Sumo deadlifts x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (3 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 10 reps

 

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm  up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 50 reps

Adex club long cycle swipes x25 reps

Sanddune push ups x 15 reps

specific warm up (5  minutes)

bench press set up and light practice

bench press test

specific warm up (5  minutes)

deadlift set up and light practice

deadlift test

 

general warm up (10 minutes)

rear bear crawls x 100 feet

push ups x 25 reps

Adex club long cycle swipes x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bandido  deadlifts set up and light practice

strength (20 minutes)

bandido  deadlifts x 2/2/2//2/2/2 reps

conditioning/accessory work (3 rounds)

Sanddune split squats x 10/10 reps

weighted  calf raises x 20 reps

 

 

 

general warm up (10 minutes)

Sanddune Power walks x 100 reps

resistance suitcase deadlifts x 20 reps

push ups x 25 reps

jumping jacks x 50 reps

mountain climbers x 50 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

1 arm farmers walks x 200 feet

sandbag BTN good mornings x 20 reps