Archive for the ‘work capacity’ 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)

double club front swings x 50 reps

jumping jacks x 40 reps

kettlebell figure 8’s to hold x 30 reps

inch worms x 50 feet

specific warm up (5 minutes)

Hard Labor Day complex set up and light practice

strength (4 rounds)

Hard Labor Day complex

one round=stone carry x 50 feet + log lift x 5 reps + strict pull ups x 5 reps

conditioning/accessory work (2 rounds)

Bulgarian bag x 15/15 reps

diamond push ups x 12 reps

45 to 90 degree leg lifts x 30 reps

general warm up (10 minutes)

AirDyne bike 15 calories

cross body mace swings x 10/10 reps

resistance band diagonal pull a parts x 25/25 reps

resistance band “palms up” pull a parts x 25 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Woodall curls x 12/12 reps

Sanddune jumps x 15 reps

general warm up ( 10 minutes)

Battling Ropes x 100 double waves

Battling Ropes x 50 side winders

rotation push ups x 20 reps

specific warm (5 minutes)

gallows pull up complex set up and practice

strength (3 rounds)

gallows pull up complex=strict pull ups x 3 reps at each of 7 stations per round

conditioning/accessory work (1 round)

side planks x maximum time on each side

pause supermans x 15 reps

General warm up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 100 reps

Adex club barbarian pull overs x 25 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

bench press test

rest as needed

specific warm up (5 minutes)

deadlift tests

**Note:  no conditioning/accessory work during tests**

 

general warm up (10 minutes)

Sanddune push ups x 20 reps

Sanddune squats x 20 reps

resistance band pull a parts x 100 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes )

deadlifts x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

1 hand famers walks x 100 feet

weighted sit ups x 10 reps

 

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell suitcase swings x 30 reps

Adex mace 360’s x 40 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

push press set up and light reps

push press test (based on each person’s training journal)

Note–No conditioning or accessory work