Archive for the ‘trainers near Sarasota’ Category

2019-11-18 05.57.54

There’s nothing easy about this lift. Do 3 reps each sideĀ  x 3 sets and you’ll see what I mean.

general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

kettlebell goblet squats x 15 reps

2 hand side swings x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

tri-set tricep complex x 4

Power Wheel roll outs x 10 reps

EZ bar curls x 8 reps

 

general warm up (10 minutes)

partner medicine ball throws x 30 reps

recline rope climbs x 5

chimp walks x 100 feet

strict pull ups x 7 reps

specific warm up (5 minutes)

rescue dummy shouldering practice

strength (20 minutes)

rescue dummy shouldering x 3/3 reps x 3 sets

conditioning/accessory work (3 rounds)

thick bar rows x 8 reps

slow resistance band pull a parts x 10 reps

general warm up (10 minutes)

alternating sandbag shouldering x 20 reps

stone carry x 100 feet

2 hand side swings x 40 reps

mountain climbers x 100 reps

specific warm up (5 minutes)

strict weighted pull ups/weighted dips superset light practice

strength (5 supersets)

1 superset = strict weighted pull ups x 2 reps + weighted dips x 3 reps

conditioning/accessory work (2 rounds)

keg power press x 7 reps

Power Wheel rollouts x 12 reps

Zercher sandbag squats x 15 reps

 

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

weight plate strict front raises x 15 reps

dumbbell star complex x 1

barbarian walking lunges x 100 feet

specific warm up (5 minutes)

farmers walk set up and light practice

strength (4 rounds)

farmers walk x 100 feet

conditioning/accessory work (2 rounds)

double dumbbell push press x 7 reps

resistance band suitcase deadlifts x 12 reps

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

Grinder Kord reverse flys x 15 reps

buddy medicine ball throws x 30 reps

overhead tire carry x 100 feet

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (3 rounds)

dumbbell hang power snatch x 4/4 reps

weight plate rows x 8 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

keg squats set up and light practice

strength (20 minutes)

keg squats x 7 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord flys x 15 reps

pause supermans x 15 reps