Archive for the ‘sandbag training’ Category

general warm up (15 minutes)

figure 8’s to hold x 25 reps

2 hand front swing x 40 reps

Bulgarian bag x 15/15 reps

jumping jacks x 30 reps

specific warm up (5 minutes)

sled pulls/sandbag shouldering  set up and light practice

strength (4 rounds)

one round=sled pull x 100 feet + sandbag shouldering x 10/10 reps

conditioning.accessory work (2 rounds)

sit ups x 25 reps

push ups x 25 reps

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)

chimp walks x 100 feet

sledge hammer strikes x 15/15 reps

alternating sandbag shouldering x 20 reps

clock push ups x one around the clock

specific warm up (5 minutes)

Strongman combo set up and light  practice

strength (4 rounds)

one round = log “G to O.H.” x 5 reps + Axle deadlift x 5 reps

conditioning/accessory work (2 rounds)

tire flips x 5 reps

heavy tappers x 7/7 reps

weighted sit ups x 10 reps

 

 

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)

kettlebell goblet squats x 20 reps

barbarian pull overs x 25 reps

grave digger rear lunges x 12/12 reps

alternating sandbag shouldering x 20 reps

specific warm up (5 minutes)

Gallows pull up challenge practice

strength (30 minutes)

Gallows pull up challenge=max. number of strict pull ups using varied implements for each set

No conditioning/accessory work today

general warm up (10 minutes)

alternating sandbag shouldering x 20 reps

stone carry x 100 feet

2 hand side swings x 40 reps

mountain climbers x 100 reps

specific warm up (5 minutes)

strict weighted pull ups/weighted dips superset light practice

strength (5 supersets)

1 superset = strict weighted pull ups x 2 reps + weighted dips x 3 reps

conditioning/accessory work (2 rounds)

keg power press x 7 reps

Power Wheel rollouts x 12 reps

Zercher sandbag squats x 15 reps