Archive for the ‘deadlift’ Category

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)

Sanddune finger tip hand walks x 50 reps

Sanddune split squats x 10/10 reps

Americanas x 50 reps

Adex club long cycle swipes x 25 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

rack pulls set up and light reps

strength (20 minutes)

rack pulls x 3/3/3/2/2/2/1/1/1 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

weighted step ups x 20 reps

 

general warm up (10 minutes)

Adex club side cleans x 40 reps

Adex club inside mills x 15/15 reps

bear crawls x 100 feet

tin mans x 100 feet

Adex mace 360’s x 40 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 15 reps

dumbbell rack squats x 15 reps

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)

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)

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