Archive for the ‘power lifting’ Category

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 25 reps

windshield wipers x 20 reps

Power Wheel roll outs x 15 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

seated resistance band pause rows x 15 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

side shuffles x 200 feet

specific warm up (5 minutes)

resistance band suitcase deadlifts x 20 reps

trap bar deadlifts  set  up and light practice

strength (20 minutes)

trap bar deadlifts x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

strict pull ups x 8

1 arm farmers walks x 100 feet

general warm up (10 minutes)

rotation push ups x 20 reps

resistance band pull a parts x 100 reps

dislocates x 10 reps

Sanddune squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

sandbag good mornings x 15 reps

weighted step ups x 30 reps

general warm up (10 minutes)

Americanas x 50 reps

resistance archer pulls x 25/25 reps

Russian plank walk ups x 15 reps

specific  warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Meadows rows x 5/5 reps

Neuro Grip push ups x 10 reps

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull a parts x 100 reps

clock push ups x twice around the clock

specific warm (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Pendlay rows x 7 reps

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

resistance band archer pulls x 20/20 reps

push ups x 30 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

close grip floor press x 10 reps

EZ bar curls x 10 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

windshield wipers x 20 reps

Adex mace barbarian squats x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 8-8-8-8 reps

conditioning/accessory work (

resistance band good mornings x 20 reps

weighted step ups x 20 reps

weighted calf raises x 20 reps