Archive for the ‘Underground Strength’ Category

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)

Sanddune power steps x 75 reps

windshield wipers x 20 reps

barbarian split squats x 12/12 reps

specific warm up (5 minutes)

High/Low sled sprints set up and light practice

strength (5 rounds)

High/Low sled sprints x 100 feet

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 25 reps

hollow rocks x 20 reps

strict pull ups x 7 reps

general warm up (10 minutes)

diamond push ups x 15 reps

dumbbell pull overs x 15 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes)

Ahrens press set up and light practice

strength (20 minutes)

Ahrens press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 15 reps

lat pull downs x 10 reps

general warm up (10 minutes)

Americanas x 50 reps

“palms up” pull a parts x 50 reps

Sanddune plyo push ups x 12 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

gallows pull up circuit light practice

strength (20 minutes)

gallows pull up circuit = 3 reps at each station x 4 rounds

conditioning/accessory work (3 rounds)

Grinder Kord flys x 15 reps

dips x 5 reps

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

clock push ups x twice around the clock

kettlebell high pulls x 10/10 reps

hollow rocks x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 10 reps

weight stack push downs x 7 reps

resistance band pull a parts x 50 reps

general warm up (10 minutes)

resistance band diagonal pull a parts x 30/30 reps

Zercher sandbag cleans x 15 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

set up and light practice

strength (2 rounds)

Russian dumbbell complex**
**note-learned from Louie Simmons’ book

one round = 12 reps each of

alternating press

alternating front raises

Lateral raises

Bent lateral raises

Alternating cross body curls

Judo swing and pull

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

isometric bear hug keg hold x max. time

general warm up (10 minutes)

AirDyne bike x 10 calories

Sanddune push ups x 15 reps

Sanddune jumps x 10 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

tire flip/log G-to-O.H. lift set up and light practice

strength (4 rounds)

one round = tire flip x 3 reps + log G-to-O.H. lift x 3 reps

conditioning/accessory work (3 rounds)

heavy tappers x 5/5 reps

recline rope climbs x 3