Archive for the ‘masters men’ Category

general warm up (10 minutes)

rotation push ups x 20

windshield wipers x 20

weight plate orbits x 30 reps

Adex club 1 hand halos x 15/15 reps

specific warm up (5 minutes)

keg complex set up and light practice

strength (4 rounds)

one round = keg clean & press x 4 reps  + keg bear hug squats x 4 reps

conditioning/accessory work (2 rounds)

keg power press x 8 reps

kettlebell helicopters x 20 reps

 

 

Rik Brown is my mentor and is a  member of the leadership team of macefit.com

general warm up (10 minutes)

Sanddune hand walks (fingertips) x 50 reps

Sanddune power steps x 50 reps

Americanas x 50 reps

Neuro Grip push ups x 5 reps

specific warm up (5 minutes)

strict press set up and light practice

strength (20 minutes)

strict press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

recline rope climbs x 3

Sanddune push ups (on fists) x max. reps

 

 

 

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

sandbag shouldering x 10/10 reps

tin mans x 100 feet

sandbag Zercher cleans x 10 reps

resistance band slow pull a parts x 50 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 10 reps

kettlebell goblet squats x 15 reps

sledge hammer strikes x 20 reps

 

 

 

 

 

 

general warm up (10 minutes)

push ups x 25 reps

resistance band pause face pulls x 20 reps

walking lunges x 100 feet

jumping jacks x 50 reps

specific warm up (10 minutes)

Burgener drills

hang power snatch set up and light reps

strength (20 minutes)

hang power snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

dumbbell hammer curls x 10/10 reps

diamond push ups x 10 reps