Archive for the ‘kettlebells’ Category

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell V-presses 10 reps

kettlebell suitcase swings x 30 reps

Adex club 1 hand halos x 15/15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Adex club long cycle lunges x 15 reps

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell figure 8’s x 30 reps

dumbbell push press x 10/10 reps

band resisted squats x 15 reps

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 100 feet 1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

weighted step ups x 20 reps

 

general warm (10 minutes)

alternating kettlebell swings x 30 reps

bear crawls x 100 feet

traveling broad jumps x 100 feet

seated resistance band pause rows x 15 reps

specific warm up (5 minutes)

triple tire flip & rear pull set up and practice

strength (20 minutes)

triple tire flip & rear pull** x 1/1/1/1

**(note–pull back to starting point)

conditioning/accessory work (2 rounds)

keg power press x 5 reps

recline bar rows x 15 reps

General warm up (10 minutes)

double Adex club front swings x 35 reps

barbarian alternating rear lunges x 20 reps

dumbbell push press x 10/10 reps

band-resisted push ups x 15 reps

specific warm up (5 minutes)

one arm kettlebell** bench press set up and  practice

**(Note–substitute dumbbells as needed)

strength (20 minutes)

one arm kettlebell** bench press x 10/10-8/8-6/6-4/4 reps

conditioning/accessory work (2 rounds)

bat wing pause bench rows x 10

resistance band pull a parts x 50 reps

Grinder Kord flys x 15 reps

Credits–Huge thanks to Dan John, Pavel Tsatsouline, Josh Bryant for their great training strategies!

 

Sometimes the person you think will inspire and challenge others to work harder is not some guy you that looks like he was chiseled out of granite. At the Cave it happens to be the smallest guy there.

Rex weighed about 135lb when he started training with us; he’s put on over 15lb of good weight  so far. He still is about 75 or 80lb smaller than his training partners.

He is kind of an enigma, because he is extremely strong.

After last night’s deadlift training the accessory work was sandbag good mornings and weighted sit ups.

On the last round, Rex grabbed a 50lb and a 53lb kettlebell to do his sit ups with.

Of course, the bigger guys couldn’t let that challenge go unanswered.

Here’s Rex doing his sit ups

 

They say dynamite comes in small packages. All I can say is BOOM!

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell figure 8’s x 50 reps

weight plate strict front raises x 15 reps

Adex club long cycles x 25 reps

specific warmup (5 minutes)

light superset practice

strength (4 supersets)

one superset = Viper press x 3 reps + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

recline rope climbs x 5

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell suitcase swings x 30 reps

Adex arc 2 hand mills x 20 reps

neutral grip isometric pull x max. effort x 1/1/1

specific warm up (5 minutes)

farmers walks set up and light practice

strength (20 minutes)

farmers walks x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 15 reps

weighted side bends x 20 reps