Archive for the ‘sandbag training’ Category

general warm up (10 minutes)

Americanas x 50 reps

resistance pause face pulls x 20 reps

Adex club long cycle swipes x 30 reps

Airborne Heismans x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/3/3/3/3 reps

conditioning/accessory work ( 2 rounds)

Zercher sandbag cleans x 15 reps

lateral tire throws x 100 feet

 

general warm up (10 minutes)

Sanddune push ups x 20 reps

sandbag shouldering x 10/10 reps

Adex club 2 hand front cleans x 15 reps

Adex mace alternating rear barbarian lunges x 30 reps

specific warm up (5 minutes)

stone set up and short practice

strength (20 minutes)

stone carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

EZ bar curls x 10 reps

dumbbell pull overs x 10 reps

wrist roller x 3

 

general warm up (10 minutes)

weight plate orbits x 20 reps

sandbag shouldering x 10/10 reps

tin mans x 100 feet

sandbag Zercher cleans x 10 reps

resistance band slow pull a parts x 50 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 10 reps

kettlebell goblet squats x 15 reps

sledge hammer strikes x 20 reps

 

 

 

 

 

 

general warm up (10 minutes)

Americanas x 40 reps

Adex club side cleans x 50 reps

recline rope climb x 5

Adex mace split squats x 10/10 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (3 rounds)

sandbag shouldering x 10/10 + sandbag Zercher cleans x 10 reps

conditioning/accessory work (2 rounds)

Adex club heavy Gama casts x 10 reps

heavy resistance band isometric pull x max. effort x 1/1/1

 

 

“HARD LABOR” DAY  is our annual celebration of

the blessing of hard physical work

general warm up (10 minutes)

Adex club inside mills x 20/20 reps

Adex club  pull overs x 20 reps

clamp curls x 15 reps (learned from Jedd Johnson)

Adex mace barbarian squats x 20 reps

specific warm up (5 minutes)

keg/stone/sandbag carry set up and light practice

strength (20 minutes)

keg/stone/sandbag carry  x 100 feet x 1/1/1/1/1 Note:  Use at least 100 lb

conditioning/accessory work (3 rounds)

straight arm push downs (with 5 second negatives) x 15 reps

heavy Adex club front cleans x 15 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

alternating leg lifts x 40 reps

sprawls x 20 reps

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (sandbag complex x 2 rounds)

shouldering x 10/10 reps

Zercher cleans x 10 reps

BTN squat & push press x 10 reps

hang power snatches x 10 reps

carry x 100 feet

conditioning/accessory work (2 rounds)

Power Wheel rollouts x 10 reps

Adex club Gama casts x 20 reps