Archive for the ‘veteran-owned’ Category

general warm up (10 minutes)

weight plate orbits x 20 reps

sandbag shouldering x 10/10 reps

tin mans x 100 feet

sandbag Zercher cleans x 10 reps

resistance band slow pull a parts x 50 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 10 reps

kettlebell goblet squats x 15 reps

sledge hammer strikes x 20 reps

 

 

 

 

 

 

general warm up (10 minutes)

bear crawls x 100 feet

Adex mace barbarian split squats x 10/10 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

resistance band archer pulls x 25/25 reps

specific warm up (5 minutes)

dip/strict pull up superset practice

strength (5 supersets)

one superset = dips x 7 reps + strict pull ups x 5 reps

conditioning/accessory work (3 rounds)

Sanddune sprints x 30 seconds

Sanddune push ups (on fists) x 10 reps

 

 

 

 

Quarterly strength & work capacity tests  Jan. 1-12, 2018

Iron Brotherhood Weightlifting Club meeting Jan. 6, 2018

Cave family outing to the Sarasota Highland Games Jan 27, 2018

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace grave diggers x 15/15 reps

recline rope climbs x 5

Adex club mills x 30 reps

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

kettlebell pull overs with isometric leg lift x 10 reps

elevated push ups x 15 reps

weighted step ups x 20 reps

 

 

general warm up (10 minutes)

Sanddune Power walks x 100 reps

resistance suitcase deadlifts x 20 reps

push ups x 25 reps

jumping jacks x 50 reps

mountain climbers x 50 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

1 arm farmers walks x 200 feet

sandbag BTN good mornings x 20 reps

 

 

 

 

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

plyo push ups x 15 reps

traveling broad jumps x 100 feet

strict dumbbell press x 10/10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Adex club long cycle swipes x 25 reps

Neuro Grip plank x max. hold time x 1

 

general warm up (10 minutes)

walking lunges x 100 feet

side shuffles x 200 feet

Adex club barbarian squats x 15 reps

Battling Ropes side-winders x 50 reps

specific warm up (5 minutes)

rear sled pull set up and light practice

strength (20 minutes)

rear sled pull x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

Iron Boot squat & alternating  knee raise x 20 reps

resistance band hamstring curls  x 10 reps