Archive for the ‘trainers near Sarasota’ Category

general warm up (15 minutes)

chimp walks x 100 feet

sledge hammer strikes x 15/15 reps

alternating sandbag shouldering x 20 reps

clock push ups x one around the clock

specific warm up (5 minutes)

Strongman combo set up and light  practice

strength (4 rounds)

one round = log “G to O.H.” x 5 reps + Axle deadlift x 5 reps

conditioning/accessory work (2 rounds)

tire flips x 5 reps

heavy tappers x 7/7 reps

weighted sit 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**

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general warm up (10 minutes)

hollow rocks x 20 reps

mad monkey jumps x 50 feet

chimp walks x 50 feet

1 legged hops x 100 fet

specific warm up (5 minutes)

bench press/farmers walks set up and light practice

strength (4 rounds)

one round = bench press x 7 reps + farmers walk x 150 feet

conditioning/accessory work (1 round)

dumbbell push press x 10/10 reps

sandbag good mornings x 15 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

Battling Ropes x 100 double waves

Sanddune split squats x 12/12 reps

jumping jacks x 60 reps
side shuffles x 200 feet

specific warm up (5 minutes)

strict pull ups / dumbbell curls set up and light practice

strength (4 rounds)

one superset = strict pull ups x 4 reps + dumbbell curls x 8 reps

conditioning/accessory work (1 round)

alternating sandbag shouldering x 30 reps

Zercher sandbag carry x 150 feet

wrist roller x 10 reps

 

general warm up (10 minutes)

vertical pull a parts x 50 reps

Power Wheel rollouts x 10 reps

kettlebell V press x 10 reps

resistance  band tricep push downs x 20 reps

specific warm up (5 minutes)

strict chain press set up and light practice

strength (20 minutes)

strict chain press x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

strict pull ups x 5 reps

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

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

traveling broad jumps x 100 feet

Sanddune squats x 15 reps

specific warm up (5 minutes)

Sumo axle deadlifts  set up and light practice

strength (20 minutes)

Sumo axle deadlifts x 4 reps x 5 sets

conditioning/accessory work (2 rounds)

grinder kord flys x 15 reps

grinder kord reverse flys x 15 reps

general warm up (10 minutes)

kettlebell goblet squats x 20 reps

barbarian pull overs x 25 reps

grave digger rear lunges x 12/12 reps

alternating sandbag shouldering x 20 reps

specific warm up (5 minutes)

Gallows pull up challenge practice

strength (30 minutes)

Gallows pull up challenge=max. number of strict pull ups using varied implements for each set

No conditioning/accessory work today