general warm up (10 minutes)
AirDyne bike x 3 minutes
Kettlebell rack squats x 20 reps
Power Wheel roll outs x 10 reps
specific warmup (5 minutes)
neutral grip bench press set up
strength (20 minutes
neutral grip bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)
Close grip floor press x 8 reps
Grinder Kord reverse fly’s x 15 reps
Diamond push ups x 15 reps
general warm up (10 minutes)
resistance band pull a parts x 50 reps
resistance band vertical pull a parts x 50 reps
kettlebell high pulls x 10/10 reps
Burgener drills
specific warm up (5 minutes)
snatch set up and light practice
strength (20 minutes)
snatch x 2 reps x 6 sets
conditioning/accessory work (2 rounds)
snatch grip high pulls x 7 reps
pressing snatch balance x 7 reps
general warm up (10 minutes)
rear bear crawls x 100 feet
barbarian pull overs x 20 reps
fence jumpers x 20 reps
kettlebell V presses x 10 reps
specific warm up (5 minutes)
rescue dummy shouldering set up and light practice
strength (20 minutes)
rescue dummy shouldering x 3/3 reps x 3 sets
conditioning/accessory work (1 round)
Russian sit up x 1 reps
Russian push up x 1 rep
Zercher sandbag squats x 20 reps
general warm up (10 minutes)
mountain climbers x 100 reps
chimp walks x 100 feet
dumbbell star complex x 1
specific warm up (5 minutes)
partial strict press from eye level set up and light practice
strength (20 minutes)
partial strict press from eye level x 2 reps x 8 sets
conditioning/accessory work (2 rounds)
dumbbell push press x 8/8 reps
close grip floor press x 8 reps
strict pull ups x 8 reps
general warm up (10 minutes)
Power Wheel roll outs x 10 reps
resistance band baseball swings x 20/20 reps
kettlebell figure 8’s to hold x 30 reps
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds)
hanging knee raises x 15 reps
pause super mans x 15 reps
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
clock push ups x twice around the clock
kettlebell swings x 30 reps
dumbbell deadlifts x 15 reps
specific warm up (5 minutes)
Strongman log “G to O H” lift set up and light practice
strength (20 minutes)
Strongman log “G to O H” lift x 4 reps x 4 sets
conditioning/accessory work (2 rounds)
dumbbell clean & power jerk x 7/7 reps
dumbbell pull overs x 10 reps
No Open Gym hours today due to having workmen at my house.
The afternoon classes will be held!
The Cave 