Archive for the ‘power lifting’ Category

general warm up (10 minutes)

Americanas x 50 reps

resistance band slow pull a parts x 50 reps

Adex mace barbarian squats x 25 reps

pushups x 25 reps

specific warm up (10 minutes)

reverse band bench press set up and light practice

strength (20 minutes)

reverse band bench press x 3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

seated resistance band  row x 10 reps

 

 

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell suitcase swings x 30 reps

resistance band Sumo deadlifts x 15 reps

push ups x 20 reps

specific warm up (10 minutes)

reverse band deadlifts set up and light practice

strength (20 minutes)

reverse band deadlifts x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

dumbbell deadlift x 10 reps

after both rounds are completed, then do

pinch grip weight  plate holds for maximum time x 1

 

 

 

 

general warm up (10 minutes)

resistance band pull aparts x 75 reps

rotation push ups x 20 reps

Adex club long cycle swipes x 30 reps

rear walking lunges x 100 feet

specific warm up (10 minutes)

board press set up and light reps

strength (4 rounds)

board press x 3 reps at each board stack height

conditioning/accessory work (3 rounds)

close grip floor press x 10 reps

dumbbell rows x 5/5 reps

dips x 10 reps

 

 

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull aparts x 75 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

Dead-stop chain bench press set up and light practice

strength (20 minutes)

dead-stop chain bench press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds )

dumbbell bench press x 15 reps

double dumbbell rows x 15 reps

push ups x 15 reps

 

 

general warm up (10 minutes)

Sanddune hand walks (fist) x 50 reps

Battling Ropes x 100 waves

kettlebell figure 8’s x 50 reps

kettlebell suitcase swings x 25 reps

Adex mace barbarian walking lunges x 100 feet

specific warm up (5 minutes)

chain bench press set up and light reps

strength (20 minutes)

chain bench press x 8/8/8/8 reps

conditioning/accessory work (3 rounds )

Pendlay rows x 5 reps

dumbbell pull overs x 10 reps

 

 

general warm up (10 minutes)

Americanas x 50 reps

Sanddune hand walks (on fists) x 50 reps

Adex mace barbarian squats x 20 reps

Diamond push ups x 15 reps

specific warm up (5 minutes)

close grip bench press set up and light reps

strength (20 minutes)

close grip bench press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

double dumbbell rows x 10 reps

Tate presses x 15 reps

 

 

Every quarter we conduct our strength & work capacity tests.

We will test on five barbell lifts and two bodyweight exercises over the next two week.

  • bench press
  • dealift
  • back squat
  • push press
  • squat clean
  • strict pull ups
  • strict dips

starting in January we will be adding two more tests:  steel clubs long cycle swipes and mace “10-to-2”

Each person is required to have an up-to-date training journal which includes his previous test results. All tests are individualized based on their previous test scores.

All exercises/lifts must be done with correct technique and have full range of motion!