Archive for the ‘deadlifts’ Category

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Adex club 2 hand front swings x 25 reps

Sanddune power steps x 100 reps

side shuffles x 200 feet

resistance band suitcase deadlifts x 20 reps

specific warm up (10 minutes)

tap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

1 arm farmers walks x 200 feet

 

 

 

 

general warm up (10 minutes)

Sanddune power steps x 50 reps

kettlebell figure 8’s x 40 reps

kettlebell swings x 30 reps

resistance band sumo high pulls x 20 reps

specific warm up (5 minutes)

deadlift set up and light practice

deadlift test (based on each person’s training journal)

Note–No conditioning or accessory work

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

jumping jacks x 40 reps

Adex club barbarian pull overs x 30 reps

resistance band  suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

weighted calf raises x 20 reps

sandbag BTN good mornings x 15 reps

isometric pinch grip hold x max. time

 

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

kettlebell suitcase swings x 30 reps

resistance band suitcase deadlifts x 20 reps

Adex mace 360’s x 50 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 15 reps

hanging knee raises x 10 reps

weighted sit ups x 5 reps

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

Adex club front cleans x 30 reps

walking lunges x 100 feet

side shuffles x 200 feet

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

test #4

deadlifts

No conditioning/accessory work this week

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general warm up (10 minutes)

weight plate orbits x 30 reps

weight plate strict front raises x 15 reps

dumbbell pull overs x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

rack pull set up and light reps

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 20 reps

wide grip recline bar rows x 10 reps