Archive for the ‘strength training for women’ Category

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 25 reps

windshield wipers x 20 reps

Power Wheel roll outs x 15 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

seated resistance band pause rows x 15 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

side shuffles x 200 feet

specific warm up (5 minutes)

resistance band suitcase deadlifts x 20 reps

trap bar deadlifts  set  up and light practice

strength (20 minutes)

trap bar deadlifts x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

strict pull ups x 8

1 arm farmers walks x 100 feet

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 20 reps

chimp walks x 100 feet

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Power Wheel Atomic push ups x 10 reps

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**

General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**

general warm up (10 minutes)

mountain climbers x 100 reps

Sanddune squats x 15 reps

dumbbell hang power snatch x 10/10 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

sled pulls set up and light practice

strength (20 minutes)

sled pulls x 150 feet x 1-1-1

conditioning/accessory work (2 rounds)

sandbag good mornings x 15 reps

weighted sit ups x 10 reps