Archive for the ‘power lifting’ Category

general warm up (10 minutes)

Americanas x 25/25 reps

Adex club halos x 15/15 reps

Adex mace grave diggers x 15/15 reps

dumbbell front squat/push press x 10 reps

specific warm 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 (3 rounds)

JM press x 10 reps

Russian kettlebell flys x 5/5 reps (note–Do these slowly)

 

 

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

Adex club front cleans x 30 reps

walking lunges x 100 feet

side shuffles x 200 feet

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

test #4

deadlifts

No conditioning/accessory work this week

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace BTN stretch x 60 seconds each side

sandbag BTN walking lunges x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 8/8/8 reps

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 20 reps

dumbbell step ups x 20 reps

 

general warm up (10 minutes)

Adex club barbarian pull overs x 30 reps

traveling broad jumps x 100 feet

windshield wipers x 20 reps

isometric pull x max. effort x 1/1/1

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Romanian deadlifts x 12 rep

dumbbell shrugs x 12 reps

general warm up (10 minutes)

Adex club halos x 15/15 reps

push ups x 30 reps

jumping jacks x 50 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench x 12 reps

diamond push ups x 12 reps

Zottman curls x 12 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

general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell swings x 50 reps

Adex mace barbarian squats x 15 reps

Adex club inside mills x 15/15 reps

specific warm up (5 minutes)

deadlift set up and light reps

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

Mississippi shrugs x 10 reps (each rep is held at the top for 10 seconds)

sandbag BTN good mornings x 20 reps

dumbbell calf raises x 20 reps