Archive for the ‘sleds’ Category

This young man has trained with me for a little over 5 months. He was super skinny when he started but has put on 15lb so far and is much stronger now.

general warm up (10 minutes)

elevated push ups x 20 reps

jumping jacks x 50 reps

inch worms x 50 feet

leg lifts x 20 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (3 rounds)

one round = sled push x 100 feet + famers walk 100 feet

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

kettlebell helicopters x 20 reps

Neuro-grip plank x max. hold time x 1

general warm up (10 minutes)

clock push ups x twice around the clock

tin mans x 100 feet

mountain climbers x 100 reps

Adex mace “10-to-2” x 20 reps

specific warm up (5 minutes)

high/low sled sprint set up and light practice

strength (20 minutes)

high/low sled sprint x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

sledge hammer strikes x 15/15 reps

recline bar rows x 15 reps

 

 

 

general warm up (10 minutes)

Americanas x 35 reps

Adex club halos x 15/15 reps

Adex club barbarian pull overs x 25 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

Pendlay row/sled push set up and light practice

strength (4 rounds)

Pendlay row x 5 reps followed immediately by heavy sled push x 50 feet

conditioning/accessory work (3 rounds)

recline bar rows a 10 reps

weighted dips x 5 reps

 

general warm up (10 minutes)

Adex club side cleans & lateral pull overs x15/15 reps

Adex club barbarian split squats x 10/10reps

elevated push ups x 15 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

sled push set up and light reps

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted lock out push ups x 5 reps

dumbbell rows x 5/5 reps

Zercher sandbag squats x 10 reps

Never be afraid to do something that you might fail at

Don’t put limits on what you can and will do