Archive for the ‘strength training for women’ Category

general warm up (10 minutes)

Batttling Ropes x 100 waves

resistance band archer pulls x 25/25 reps

Adex club halos x 15/15 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

reverse band bench press set up and light practice

strength (20 minutes)

reverse band bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

band-resisted push ups x 10 reps

piranha press x 10 reps

after 3 rounds are completed do a

Neuro Grip plank for max. time

 

general warm up (10 minutes)

Sanddune power steps x 50 reps

kettlebell figure 8’s x 40 reps

Adex club front swings x 35 reps

Adex club side cleans x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 15 reps

weighted side bends x 20 reps

weighted step ups x 20

 

 

general warm up (10 minutes)

bear crawls x 100 feet

resistance band pull a parts x 100 reps

Adex club inside mills x 15/15 reps

Adex club halos x 10/10 reps

isometric close grip pull x max effort  x 1/1/1

specific warm up (5 minutes)

close grip Grappler rows set up and light reps

strength (20 minutes)

close grip Grappler rows x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

Grappler twists x 20 reps

heavy Adex mace grave diggers x 10/10 reps

Neuro Grip push ups x max

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Adex mace grave diggers x 15/15 reps

specific warm up (5 minutes)

thick bar Pendlay rows set up and light reps

strength (20 minutes)

thick bar Pendlay rows x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

dumbbell rows x 10/10 reps

dumbbell pull overs x 10 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

windshield wipers x 20 reps

Adex club barbarian squats x 20 reps

specific warm up (5 minutes)

back squat set up and light practice

strength (20 minutes)

back squats x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

resistance band good mornings x 20 reps

dumbbell pull overs x 10 reps

strict pull ups x 5 reps