Archive for the ‘resistance bands’ Category

general warm up (10 minutes)

clock push ups x twice around the clock

windshield wiper squats x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 6 sets

conditioning/accessory work (1 round)

JM press x 10 reps

seated resistance band pause rows x 10 reps

EZ bar curls x 15 reps

general warm up (10 minutes)

Power Wheel roll outs x 10 reps

resistance band baseball swings x 20/20 reps

kettlebell figure 8’s to hold x 30 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

hanging knee raises x 15 reps

pause super mans x 15 reps

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

Adex club 2 hand side swings x 40 reps

windshield wipers x 20 reps

tin mans x 100 feet

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

dumbbell rows x 7/7 reps

hanging knee raises x 10 reps

weighted step ups x 20 reps

 

general warm up (10 minutes)

resistance band pull a parts x 50 reps

“palms up” resistance band pull a parts x 30 reps

Adex club star complex x 1

clock push ups x twice around the clock
specific warm up (5 minutes)

dead stop bench press set up and light practice
strength (20 minutes)

dead stop bench press x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 5

Zottman curls x 10 reps

Sanddune push ups x 15 reps

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

specificĀ  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