Archive for the ‘resistance bands’ Category

general warm up (10 minutes)

resistanceĀ  band pull a parts x 100 reps

Adex club barbarian pull overs x 25 reps

clock push ups x twice around the clock

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds )

snatch grip high pulls x 8 reps

seated resistance band snatch grip rows x 8 reps

Sanddune push ups x 16 reps

General warm up (10 minutes)

Adex club star complex x 1

resistance band archer pulls x 20/20 reps

Zercher sandbag squats x 15 reps

Power Wheel roll outs x 10 reps

Specific warm up (5 minutes)

bench press set up and light practice

Strength (20 minutes)

bench press x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Pendlay rows x 10 reps

Neuro Grip push ups x 10 reps

 

 

general warm up (10 minutes)

resistance band front raise pull a parts x 50 reps

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

Adex mace split squats x 10/10 reps

double club Adex club front cleans x 15 reps

specific warm up (5 minutes)

“ground to overhead” log lift set up and light practice

strength (20 minutes)

“ground to overhead” log lift x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

double dumbbell push press x 10 reps

weighted push ups x 10 reps

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band front raise pull a parts x 50 reps

walking kettlebell swings x 100 feet

inch worms x 50 feet

specific warm up (5 minutes)

gorilla sled pulls set up and light practice

strength (20 minutes)

gorilla sled pulls x 50 feet x 4 rounds

conditioning/accessory work (2 rounds)

keg power press x 10 reps

resistance band pause seated rows x 15 reps

 

general warmup (10 minutes)

Power Wheel roll outs x 10 reps

resistance band baseball swings x 20/20reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

dumbbell bench press set up and practice

strength (4 rounds)

dumbbell bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

hollow rocks x 15 reps

 

 

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

kettlebell goblet squats x 20 reps

kettlebell suitcase swings x 30 reps

resistance band Sumo high pulls x 15 reps

specific warm up (5 minutes)

lateral keg loadingĀ  set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 15 reps

double club front cleans x 15 reps

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band pause face pulls x 20 reps

rear bear crawls x 100 feet

Adex club 2 hand mills x 30 reps

specific warmup (5 minutes)

bench press set up and practice

strength (20 minutes)

bench press x 8/8/8/8 reps

conditioning/accessory work (3 rounds)

thick bar Pendlay rows x 5 reps

Sanddune push ups x 15 reps