Archive for the ‘grip’ Category

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

recline rope climb x 4

Bulgarian bag wood choppers x 10/10 reps

tin mans x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

loaded wheelbarrow push set up and light practice

strength (20 minutes)

loaded wheelbarrow push x 200 feet x 4 rounds

conditioning/accessory work (2 rounds)

dumbbell hang power snatch  x 5/5 reps

Bulgarian bag 360’s x 10/10 reps

sledge hammer strikes x 10/10 reps

general warm up (10 minutes)

diagonal resistance band pull a parts x 30/30 reps

sandbag shouldering x 10/10 reps

strict weight plate front raises x 15 reps

resistance band suitcase deadlifts x 10 reps

specific warm up (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2 reps x 5 sets

conditioning/accessory work (2 rounds)

double dumbbell push press x 10 reps

dumbbell pull overs x 10 reps

Note: after both rounds are complete do max. reps with Captains of Crush grippers with each hand twice

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band pull a parts x 75 reps

Bulgarian bag 360’s x 12/12 reps

resistance band suitcase deadlifts x 15 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

45 to 90 degree leg lifts x s x 20 reps

grippers x 20/20 reps

wrist roller x 10 reps

 

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

double kettlebell cleans x 15 reps

resistance band Sumo high pulls x 15 reps

leg lifts x 20 reps

specific warm up (5 minutes)

stone loading set up and practice

strength (20 minutes)

stone** loading x 3-3-3-3-3 reps

**Note:  substitute a keg as needed

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

dumbbell rows x 10/10 reps

 

 

 

general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord push ups x 20 reps

Adex club long cycles x 30 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3 reps

conditioning/accessory work (3 rounds)

double chain curls x 10 reps

weight stack push downs x 10 reps

General warm up (10 minutes)

resistance band pull a parts x 100 reps

recline rope climbs x 5

resistance band Sumo high pulls x 15 reps

dumbbell hang power snatches x 10/10 reps

Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)

Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

Adex mace barbarian split squats x 10/10 reps

Sanddune push ups x 20 reps

general warmup (10 minutes)

Sanddune power steps x 100 reps

Sanddune squats x 15 reps

medicine ball chest passes x 10 reps

Adex mace barbarian rear lunges x 10/10 reps

specific warm up (5 minutes)

sled push/farmers walk set up and practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

weight stack push downs x 10 reps