Archive for the ‘womens fitness’ Category

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

Adex club Americanas x 25/25 reps

Adex mace BTN stretch x 60 seconds x 1/1

resistance band pause face pulls x 20 reps

jumping jacks x 50 reps

sandbag BTN squats x 15 reps

specific warm up (5 minutes)

back squat set up and light reps

test #5

back squats

Note:  No conditioning/accessory work this week

 

general  warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell swings x 50 reps

Adex club halos x 25/25 reps

Adex mace 360’s x 50 reps

specific arm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 3/3/3/3/3 reps

conditioning/accessory work (4 rounds)

double palm strikes on the heavy bag x 10 reps

elevated push ups x 10 reps

general warm up (10 minutes)

weight plate orbits x 30 reps

weight plate strict front raises x 15 reps

dumbbell pull overs x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

rack pull set up and light reps

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 20 reps

wide grip recline bar rows x 10 reps

general warm up (10 minutes)

resistance band diagonal pull a parts x 20/20 reps

resistance band vertical pull a parts x 50 reps

windshield wipers x 30 reps

Adex club inside mills x 20/20 reps

Power Wheel hand walks x 100 feet

specific warm up (5 minutes)

dumbbell rows set up and light reps

strength (20 minutes)

heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (2 rounds)

recline rope climb x 5

recline bar rows x 15 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

side shuffles x 200 feet

traveling broad jumps x 100 feet

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

weighted dips set up and light reps

strength (20 minutes)

weighted dips x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

tri set tricep complex x 3 reps

 

 

general warm up (10 minutes)

clock push ups x twice around the clock

side shuffles x 200 feet

dumbbell hang power snatch x 10/10 reps

drop, rock, & push x 10 reps

specific warm up (5 minutes)

strict barbell press set up and light reps

strength (20 minutes)

strict barbell press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

vertical wall walks x 2

weighted sit ups x 10 reps

Adex club long cycle swipes x 25 reps

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

mountain climbers x 100 reps

dislocates x 10 reps

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat snatch set up and light reps

strength (20 minutes)

squat snatch x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

dumbbell overhead squats x 5/5 reps

Adex mace 360s x 40 reps