Archive for the ‘#strict pullups’ Category

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

Russian plank walk ups x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

weighted pull ups set up and light practice

strength (20 minutes)

weighted pull ups x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

double dumbbell push press x 10 reps

double chain curls x 10 reps

hollow rocks x 20 reps

general warm up (10 minutes)
rear bear crawls x 100 feet

Sanddune  jumps x 15 reps

clock push ups x  twice around the clock
specific warm up (5 minutes)

rescue dummy shouldering set up and light practice
strength (20 minutes)
rescue dummy shouldering  x 5 reps x 5 sets
conditioning/accessory work (3 rounds)

strict pull ups x 5 reps

bear hug keg squats x 5 reps

General warm up (10 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed

specific warm up (5 minutes)

pull up test

**Note:  no conditioning/accessory work during tests**

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell V-presses 10 reps

kettlebell suitcase swings x 30 reps

Adex club 1 hand halos x 15/15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Adex club long cycle lunges x 15 reps

General warm up (10 minutes)

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed

specific warm up (5 minutes)

pull up test

**Note:  no conditioning/accessory work during tests**

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Adex mace barbarian squats x 20 reps

Adex club inside mills x 15/15 reps

push ups x 25 reps

specific warmup (5 minutes)

superset practice

strength (4 supersets)

one superset = weighted dips x 7 reps + weighted pull ups x 4 reps

conditioning/accessory work (2 rounds)

Adex club Gama casts x 20 reps

hollow rocks x 15 reps

 

 

general warm up (10 minutes)

double Adex club alternating front swings x 50 reps

resistance band pull a parts x 100 reps

dumbbell hang power snatches x 10/10 reps

sprawls x 20 reps

specific warm up (5 minutes)

mixed implement pull up circuit set up and light practice
strength (20 minutes)

mixed implement  pull up circuit x max reps

Note:  change implement you are using on every set

conditioning/accessory work (2 rounds)

isometric bear hug keg hold x max. time

front plank x max. time