Archive for the ‘strength training for women’ Category

general warm up (10 minutes)

Adex club side cleans x 40 reps

Adex club inside mills x 15/15 reps

bear crawls x 100 feet

tin mans x 100 feet

Adex mace 360’s x 40 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 15 reps

dumbbell rack squats x 15 reps

general warm up (10 minutes)

kettlebell swings x 50 reps

rotation push ups x 30 reps

dips x 10 reps

recline rows x 15 reps

specific warm up (5 minutes)

keg squats/weighted pull ups set up and light reps

strength (4 rounds)

keg squats x 7 reps followed immediately by weighted pull ups x 3 reps

conditioning/accessory work (2 rounds)

Adex club heavy front cleans x 5 reps

Adex mace “10-to-2” x 15 competition reps

 

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate strict front raises x 10 reps

Adex mace grave diggers x 15/15 reps

Adex club shield casts x 30 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 8/8/8/8 reps

conditioning/accessory work (3 rounds)

dumbbell bench press x 15 reps

push ups x 15 reps

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

kettlebell suitcase swings x 30 reps

resistance band suitcase deadlifts x 20 reps

Adex mace 360’s x 50 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 15 reps

hanging knee raises x 10 reps

weighted sit ups x 5 reps

general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club outside mills x 15/15 reps

bear crawls x 100 feet

recline bar rows x 15 reps

push ups x 20 reps

specific warm up (5 minutes)

floor press set up and light reps

strength (20 minutes)

floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

JM press x 10 reps

diamond push ups x 10 reps

 

general warm up (10 minutes)

resistance band slow pull a parts x 50 reps

mountain climbers x 50 reps

Adex mace walking barbarian lunges x 100 feet

windshield wipers x 20 reps

specific warm up (5 minutes)

Triple pull & snatch set up light reps

strength (20 minutes)

Triple pull & snatch   x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

barbell shrugs x 20 reps

Adex club lateral pull overs x 10 reps

Adex club diagonal pull overs x 10 reps

 

 

general warm up (10 minutes)

resistance archer pulls x 30/30 reps

Adex club halos x 10/10 reps

Adex club long cycle squats x 20 reps

kettlebell goblet squats x 20 reps

specific warm up (5 minutes)

strict chain press set up and light reps

strength (20 minutes)

strict chain press x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

JM press x 10 reps

E-Z bar curls x 10 reps