Archive for the ‘squat’ Category

general warm up (10 minutes)

mountain climbers x 100 reps

Adex club side swings x 50 reps

resistance band vertical pull a parts x 50 reps

dislocates x 10 reps

Zercher sand bag squats x 15 reps

specific warm up (5 minutes

front squats set up and light practice

strength (20 minutes)

front squats x 5/5/5/5/5 reps

Note:  Use P.A.P right before last set

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 10 reps

Adex mace 10-to-2 x 15 reps

 

 

make-up test

General warm up (10 minutes)

Sanddune  power steps x 50 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dislocates x 10 reps

Sanddune split squats x 10/10 reps

specific warm up (5 minutes)

back squat test

rest as needed

specific warm up (5 minutes)

dips test

**Note:  no conditioning/accessory work during tests**

general warm up (10 minutes)

Adex club long cycle swipes x 25 reps

Sanddune split squats x 10/10 reps

resistance band pause face pulls x 20 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

sandbag BTN good mornings x 15 reps

 

general warm up (10 minutes)

bear crawls x 100 feet

windshield wipers x 20 reps

tin mans  x 100 feet

dislocates x 10 reps

sandbag BTN 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 side bends x 20 reps

sandbag BTN good mornings x 15 reps

weighted sit ups x 10 reps

 

 

general warm up (10 minutes)

resistance band  pull a parts x 100 reps

dislocates x 10 reps

Sanddune power steps x 100 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 4/4/4/4/4/4 reps

conditioning/accessory work ( 1 round)

BTN sandbag squats x 20/15/10 reps

 

 

general warm up (10 minutes)

push ups x 25 reps

leg lifts x 25 reps

mountain climbers x 100 reps

inch worms x 50 feet

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 10 reps

Adex mace squats x 15 reps

weighted step ups x 20 reps

general warm up (10 minutes)

Sanddune power steps x 50 reps

kettlebell figure 8’s x 40 reps

Adex club front swings x 35 reps

Adex club side cleans x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 15 reps

weighted side bends x 20 reps

weighted step ups x 20