Archive for the ‘grip’ Category

I am thankful that I found Jedd Johnson (Original Diesel Crew) back around 2004. He got me interested in grip training and we have done it since that time at my gym.

Many people neglect grip training, to their own detriment.

Grip is one thing that might possible save your life in an emergency if you have to climb, carry, or hold on to something.  It is also very important in defending yourself.

 

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general warm up (10 minutes)

double Adex club alternating front swings x 50 reps

resistance band pull a parts x 100 reps

dumbbell hang power snatches x 10/10 reps

sprawls x 20 reps

specific warm up (5 minutes)

mixed implement pull up circuit set up and light practice
strength (20 minutes)

mixed implement  pull up circuit x max reps

Note:  change implement you are using on every set

conditioning/accessory work (2 rounds)

isometric bear hug keg hold x max. time

front plank x max. time

general warm up (10 minutes)

Americanas x 30 reps

Adex club 2 hand halos x 20 reps

Adex mace barbarian squats x 15 reps

sandbag shouldering 10/10 reps

specific warm up (5 minutes

Zercher sandbag squat cleans set up and light practice

strength (20 minutes)

Zercher sandbag squat cleans x 10/8/6/4/2 reps

conditioning/accessory work (2 rounds)

Adex arc 1/2 kneeling  360’s x 20/20 reps

steel grip ball pull ups x 10 reps

 

 

 

general warm up (10 minutes)

Double Adex club front swings x 50 reps

Double Adex club side cleans x 30 reps

Sanddune push ups x 15 reps

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

stone carry set up and short practice carries

strength (20 minutes)

stone carries x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

dumbbell bench press x 10 reps

after completing both rounds do

wrist roller x max x 1/1/1

 

 

general warm up (10 minutes)

bear crawls x 100 feet

kettlebell high pulls x 10/10 reps

recline rope climbs x 4

Adex mace grave diggers x 15/15 reps

specific warm up (5 minutes)

hand over hand sled pulls & farmers walks set up and light practice

strength (4 rounds)

1 round = hand over hand sled pulls x 50 feet +  farmers walks x 50 feet

conditioning/accessory work (4 rounds)

heavy Adex club 2 hand side strikes x 5/5 reps

heavy Adex club 2 hand front cleans x 5 reps

 

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

rear bear crawls x 100 feet

weighted spilt squats x 10/10 reps

Adex club 2 hand front cleans x 25 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good  mornings x 20 reps

weighted step ups x 20 reps

Mississippi shrugs** x 10 reps

**Note–Do an isometric hold at the top of each rep fro 10 seconds