Archive for the ‘physical culture’ Category

 

General warm up (10 minutes)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Adex club side strikes x 10/10 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

rescue dummy carry/drag set up and  practice

strength (20 minutes)

rescue dummy carry/drag x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

strict pull ups x 5 reps

isometric medicine ball crush x max. effort

 

 

General warm up (10 minutes)

rotation push ups x 20 reps

dumbbell hang power snatch x 10/10 reps

sandbag shouldering x 10/10 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

Zercher sandbag cleans set up and light practice

strength (20 minutes)

Zercher sandbag cleans x 6-8-10-8-6 reps

conditioning/accessory work (2 rounds)

Jeffries dumbbell star complex x 1

isometric bear hug  keg hold x maximum time

 

 

Action-takers get the deals and others don’t. It’s just that simple.

You can still get Adex maces shipped to you from their website

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

push ups x 30 reps

medicine ball chest passes x 10 reps

Adex club long cycles x 25 reps

specific warmup (5 minutes)

close grip floor press set up and  practice

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

dumbbell bench press x 10 reps

tricep push downs x 10 reps

general warm up (10 minutes)

bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

Adex club 1 hand halos x 10/10 reps

Adex club inside mills x 10/10 reps

specific warmup (5 minutes)

Grinder Kord circuit set up and light practice

strength (3 rounds)

one round = 10 reps each of flys/reverse flys/curls/tricep extensions

conditioning/accessory work (2 rounds)

Adex club 2 hand side swings x 30 reps

ADex mace barbarian split squats x 10/10 reps

 

 

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Adex club 2 hand side swings x 40 reps

Adex club barbarian pull overs x 20 reps

elevated push ups x 20 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press rest pause sets x 3

Note: Use P.A.P right before last set

conditioning/accessory work (3 rounds)

dumbbell rows x 8/8 reps

Sanddune push ups  x 8 reps