Archive for the ‘kettlebells’ Category

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

 

 

general  warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell swings x 50 reps

Adex club halos x 25/25 reps

Adex mace 360’s x 50 reps

specific arm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 3/3/3/3/3 reps

conditioning/accessory work (4 rounds)

double palm strikes on the heavy bag x 10 reps

elevated push ups x 10 reps


quarterly strength test starts March 30
Every 3 months we test our crew on five different lifts, the tests are conducted throughout the week

  • squat
  • deadlift
  • bench press
  • clean (replaces hang power clean)
  • strict press (replaces Strongman log lift)

summer body & brawn contest starts April 1 (men & women)

Note:  This is not just about losing weight!

twelve weeks of training

winners are determined by

  • most improved figure or physique
  • heaviest deadlift
  • highest number of kettlebell swings in 10 minutes

Their 1 RM deadlift will be added to the weight moved on the kettlebell swings (lbs x reps) for final score

cash prizes and trophies for the winners (no, everyone is not a winner just because they entered)