Archive for the ‘resistance bands’ Category

general warm up (15 minutes)

resistance band archer pulls x 20/20 reps

resistance band baseball swings x 20/20 rep

sandbag shouldering x 20 reps

overhead weight plate carry x 100 feet
specific warm up (5 minutes)

dumbbell Ahrens press set up and light practice
strength (20 minutes)

dumbbell Ahrens x 12-10-8-6 reps
conditioning/accessory work (2 rounds)

heavy dumbbell rows x 7/7 reps

dumbbell pull overs x 12 reps

weighted dips x 7 reps

general warm up (15 minutes)

resistance band pull a parts x 30/30 reps

seated pause  resistance band rows x 15 reps

Bulgarian bag 360’s x 15/15 reps

sandbag Zercher cleans x 15 reps

specific warm up (5 minutes)

farmers walk set up and light practice

strength (4 rounds)

one round = farmers walk x 150 feet

conditioning/accessory work (2 rounds)

heavy dumbbell rows x 5/5 reps

weighted push ups x 10 reps

weighted sit ups x 10 reps

recline rope climb x 5

general warm up (15 minutes)

resistance band vertical pull a parts x 50 reps

resistance band “palms up” pull a parts x 50 reps

Power Wheel hand walks x 100 feet

Pendlay rows x 10 reps
specific warm up (5 minutes)

forward sled pull/stone carry set up and light practice
strength (5 rounds)

one round = heavy forward sled pull x 50 feet + stone carry x 50 feet
conditioning/accessory work (2 rounds)

resistance band hamstring curls x 25 reps

Zercher sandbag rear lunges x 20 reps

 

general warm up (10 minutes)

vertical pull a parts x 50 reps

Power Wheel rollouts x 10 reps

kettlebell V press x 10 reps

resistance  band tricep push downs x 20 reps

specific warm up (5 minutes)

strict chain press set up and light practice

strength (20 minutes)

strict chain press x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

strict pull ups x 5 reps

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

resistance band “palms up” pull a parts x 50 reps

traveling broad jumps x 100 feet

Sanddune squats x 15 reps

specific warm up (5 minutes)

Sumo axle deadlifts  set up and light practice

strength (20 minutes)

Sumo axle deadlifts x 4 reps x 5 sets

conditioning/accessory work (2 rounds)

grinder kord flys x 15 reps

grinder kord reverse flys x 15 reps

general warm up (10 minutes)

diagonal resistance band pull a parts x 30/30 reps

sandbag shouldering x 10/10 reps

strict weight plate front raises x 15 reps

resistance band suitcase deadlifts x 10 reps

specific warm up (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2 reps x 5 sets

conditioning/accessory work (2 rounds)

double dumbbell push press x 10 reps

dumbbell pull overs x 10 reps

Note: after both rounds are complete do max. reps with Captains of Crush grippers with each hand twice

general warm up (10 minutes)

resistance band diagonal pull a parts x 20/20 reps

resistance band push ups x 20 reps

bear hug keg squats x 10 reps

side shuffles x 200 feet
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)

Bulgarian bag 360’s x 10/10 reps

Power Wheel roll outs x 10 reps

strict pull ups x 5 reps