Archive for the ‘Trainer certifications’ Category

General warm up (10 minutes)

resistance band pull a parts x 100 reps

recline rope climbs x 5

resistance band Sumo high pulls x 15 reps

dumbbell hang power snatches x 10/10 reps

Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)

Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

Adex mace barbarian split squats x 10/10 reps

Sanddune push ups x 20 reps

general warm up (10 minutes)

resistance band front raise pull a parts x 50 reps

resistance band “palms up” pull a parts x 50 reps

Adex mace split squats x 10/10 reps

double club Adex club front cleans x 15 reps

specific warm up (5 minutes)

“ground to overhead” log lift set up and light practice

strength (20 minutes)

“ground to overhead” log lift x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

double dumbbell push press x 10 reps

weighted push ups x 10 reps

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band front raise pull a parts x 50 reps

walking kettlebell swings x 100 feet

inch worms x 50 feet

specific warm up (5 minutes)

gorilla sled pulls set up and light practice

strength (20 minutes)

gorilla sled pulls x 50 feet x 4 rounds

conditioning/accessory work (2 rounds)

keg power press x 10 reps

resistance band pause seated rows x 15 reps

 

grave digger squats with a 50 lb Adex mace

general warmup (10 minutes)

Power Wheel roll outs x 10 reps

resistance band baseball swings x 20/20reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

dumbbell bench press set up and practice

strength (4 rounds)

dumbbell bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

hollow rocks x 15 reps

 

 

 

general warmup (10 minutes)

kettlebell figure 8’s x 30 reps

strict weight plate front raises x 15 reps

Adex club star complex x 1

specific warm up (5 minutes)

rescue complex set up and practice

strength (4 rounds)

one round=rescue dummy carry  x 100 feet + weighted pull ups x 5 reps

conditioning/accessory work (2 rounds)

sledge hammer strikes x 20 reps

isometric bear hug keg hold x max time

 

2018-08-16 07.33.57