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
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
