Archive for the ‘#underground training’ Category

general warm up (10 minutes)

double club front swings x 35 reps

2 hand halo squats x 15 reps

supine helicopters x 15/15 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

dumbbell rows x 10/10 reps x 4 sets

conditioning/accessory work (3 rounds)

dive bomber push ups x 10 reps

recline rope climbs x 3

 

general warm up (10 minutes)

resistance band diagonal pull a parts 30/30 reps

resistance band “palms-up” pull a parts x 30 reps

kettlebell figure 8’s to hold x 25 reps

barbarian split squats x 12/12 reps

specific warm up (5 minutes)

floor press set up and light practice

strength (20 minutes)

floor presses x 4 reps x 6 sets
conditioning/accessory work(2 rounds)

Power Wheel roll outs x 12 reps

tri-set tricep complex x 4

recline bar rows x 12 reps

wrist roller x 12 reps

 

general warm up (10  minutes)

mountain climbers x 100 reps

resistance band pause face pulls x 15 rep

resistance band suitcase deadlifts x 15 reps

dumbbell hang power snatches 7/7 reps

specific warm up (5  minutes)

farmers walk/log “g to o.h.” lift set up and light practice

strength (4 rounds)

one round = farmers walk x 50 feet + log “g to o.h.” lift x 3 reps

conditioning/accessory work (3 rounds)

sandbag shouldering x 10/10 reps

weighted pull ups x 3 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell V presses x 12 reps

keg squats x 8 reps

medicine ball throw x 15 reps

specific warm up (5 minutes)

thick rope  grappler rows set up and light practice

strength (20 minutes)

thick rope grappler rows x 15-12-9-6-3 reps

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Grinder Kord chain push ups  8 reps

 

2019-08-03 00.33.46

In this exercise the 35lb club is pulled over the shoulder with one hand, then tapped back with the other hand.

John “Abuelo” Powers is using an Adex plate-loadable steel club in this photo.

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