Archive for the ‘strength training for women’ Category

general warm up (10 minutes)

Battling Ropes x 100 waves

dislocates x 10 reps

tin mans x 100 feet

tuck jumps x 10 reps

specific warm up (10 minutes)

Burgener drills

snatch-grip high pulls set up and light practice

strength (20 minutes)

snatch-grip high pulls x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

snatch-grip recline bar rows x 10 reps

Adex club long cycle swipes x 25 reps

 

 

 

 

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dislocates x 10 reps

side shuffles x 200 feet

traveling broad jumps x 100 feet

pause supermans x 15 reps

specific warm up (10 minutes)

pause back squats set up and light practice

strength (20 minutes)

pause back squats x 5/5/4/4/3/3 reps

conditioning/accessory work (2 rounds)

barbarian  split squats x 10/10 reps

sandbag BTN good mornings x 15 reps

 

 

 

 

general warm up (10 minutes)

Sanddune hand walks (on fists) x 50 reps

resistance band archer pulls x 30/30 reps

Adex club halos x 15/15 reps

rear bear crawls x 100 feet

specific warm up (10 minutes)

grappler bar rows set up and light reps

strength (20 minutes)

grappler bar rows x 10/10/8/8/6/6/4/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

grappler twists x 10 reps

strict pull ups x 5 reps

 

 

 

 

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reverse band deadlifts x 2 reps x 8 sets

general warm up (10 minutes)

resistance band pull aparts x 75 reps

rotation push ups x 20 reps

Adex club long cycle swipes x 30 reps

rear walking lunges x 100 feet

specific warm up (10 minutes)

board press set up and light reps

strength (4 rounds)

board press x 3 reps at each board stack height

conditioning/accessory work (3 rounds)

close grip floor press x 10 reps

dumbbell rows x 5/5 reps

dips x 10 reps

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

clock push ups x twice around the clock

dumbbell hang power snatch x 10/10 reps

Sanddune power steps x 100 reps

specific warm up (10 minutes)

Strongman complex set up and practice

strength (4 rounds)

Strongman complex>>one round =

double tire flip & rear tire drag + log push press x 5 reps + keg squat x 5 reps

conditioning/accessory work (2 rounds)

Battling Ropes x 50 waves

alternating sandbag shouldering x 20 reps

weighted sit ups x 10 reps

 

 

 

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

kettlebell suitcase swings x 30 reps

resistance band pull aparts x 100 reps

specific warm up (10 minutes)

Pendlay rows set up and light reps

strength (20 minutes)

Pendlay rows x 8/8/8/8 reps

conditioning/accessory work (1 round)

close grip floor press x 8/6/4 reps

dumbbell pull overs x 8/6/4 reps

Grinder Kord reverse flys x 16/12/8 reps