Archive for the ‘deadlift’ Category

general warm up (10 minutes)

rear bear crawls x 100 feet

side shuffles x 200 feet

Adex mace split squats x 10/10 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

dumbbell deadlifts x 10 reps

sandbag BTN good  mornings x 10 reps

weighted sit ups x 10 reps

 

Note–All classes will be used for testing Jan. 1-12 except for the
6:30am steel club & mace classes
general warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 50 reps
Adex club long cycle swipes x25 reps
Sanddune push ups x 15 reps

specific warm up (5 minutes)
bench press set up and light practice

bench press test

specific warm up (5 minutes)

deadlift set up and light practice

deadlift test

general warm up (10 minutes)

Adex club front swings x 35 reps

kettlebell figure 8’s x 50 reps

resistance band suitcase deadlifts x 20 reps

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

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

3 inch steel grip ball pull ups x 10 reps

sandbag BTN good mornings x 10 reps

thick bar Pendlay rows x 10 reps

 

 

 

 

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

resistance band diagonal pull a parts x 25/25 reps

Adex mace barbarian split squats x 10/10 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5  minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts 7/7/7/7 reps

conditioning/accessory work (2 rounds)

dumbbell deadlifts x 15 reps

1-arm farmers walk x 100 feet

after 2 rounds are done, do this

Iron Mind gripper x max reps  x 1/1/1/1

 

 

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