Posts Tagged ‘Ashton Business Center’

general warm up (10 minutes)

Battling ropes x 100 waves

outside mills x 15/15 reps

strict chain press x 10/10 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (3 rounds)

close grip floor press x 8 reps

dumbbell pull overs x 8 reps

general warm up (10 minutes)

barbarian squat lunges x 50 feet

double club kneeling flys x 15 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

sled push + farmers walk set up and light practice

strength (4 rounds)

1 round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

Grinder Kord 1 legged squats x 7/7 reps

kettlebell V presses x 15 reps

pause supermans x 15 reps

isometric pinch grip plate hold x max. hold time

general warm up (20 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

seated Adex Arc 10-to-2’s x 40 reps

double club snatches x 10 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x
 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

pause seated resistance band rows x 10 reps

Grinder Kord chain push ups x 10 reps

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

chimp walks x 100 feet

medicine ball  isometric crush hold x 1/11/

specific warm up (5 minutes)

keg complex = bear hug squats x 5 reps +shouldering x 5/5 reps + power presses x 5 reps

strength (20 minutes)

keg complex x 3 rounds

conditioning/accessory work (2rounds)

Adex club 1/2 kneeling lateral pull overs x 10/10 reps

Adex arc seated 360’s x 30 reps

 

 

 

 

 

 

 

 

 

 


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