general warmup (15 minutes)
rotation pushups x 20 reps
medicine ball chest passes x 10 reps
barbarian lateral lunges x 20 reps
Zercher sandbag cleans x 10 reps
Bulgarian bag 360’s x 12/12 reps
specific warmup (5 minutes)
Atlas stone lifts set up and practice
strength (20 minutes)
Atlas stone lifts x 3 reps x 5 sets
conditioning/accessory work (2 rounds)
neutral grip pullups x 5 reps
EZ bar curls x 10 reps
wrist roller x 10 reps
We will have the 9:00 am class
general warmup (15 minutes)
resistance band pull a parts x 50 reps
resistance band vertical pull a parts x 30 reps
strict pullups x 7 reps
chimp walks x 50 feet
inch worms x 50 feet
specific warmup (5 minutes)
grappler rows set up and light practice
strength (20 minutes)
grappler rows x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
recline rope rows x 4/4 reps
dumbbell pullovers x 8 reps
Grinder Kord reverse flys x 12 reps
general warmup (15 minutes)
clock pushups x once around the clock
resistance band pause 1 hand face pulls x 10/10 reps
dumbbell wood choppers 12/12 reps
situps x 20 reps
traveling broad jumps x 100 feet
specific warmup (5 minutes)
board press set up and light practice
strength (3 rounds)
one round = board press x 3 reps at each board stack height
conditioning/accessory work (1 round)
dumbbell bench press x 8 reps
double chain press x 8 reps
gravity breakers x 4 reps
general warmup (15 minutes)
dumbbell star complex x 1
dumbbell hang power snatches x 8/8 reps
rear bear crawls x 50 feet
bear crawls x 50 feet
specific warmup (5 minutes)
Meadows rows set up and light practice
strength (3 rest pause sets each side)
one rest pause set = Meadows rows x 10 reps + rest x 10 seconds, then Meadows rows x max reps + rest x 10 seconds, then Meadows x max reps
conditioning/accessory work (2 rounds)
resistance band pushups x 10 reps
dumbbell pull overs x 10 reps
general warmup (15 minutes)
chimp walks x 100 feet
traveling broad jumps x 100 feet
kettlebell power jerk x 10/10 reps
kettlebell Turkish getups x 3/3 reps
specific warmup (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 10 reps
resistance band hamstring curls x 20 reps
general warmup (15 minutes)
resistance band pull a parts x 50 reps
resistance band archer pulls x 20/20 reps
resistance band pause face pulls x 15 reps
hollow rocks x 15 reps
specific warmup (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
double dumbbell rows x 12 reps
double dumbbell curls x 8 reps
Russian pushup x 1 reps (Note: This is a SLOW isotonic movement.)
Don moved up from the 160lb Atlas sone to the 215lb today.
Huge congrats!
First of all let me say I am extremely proud to the guys from our gym who will be competing next Saturday and Sunday in the Vintage Strength Games in Orlando, FL!
Event t-shirts today for competitiors.
If you are local please come out and watch. Admission is free for spectators.
If you can’t attend in person , please watch the professional livestream.
It is also free.
