Posts Tagged ‘building muscle endurance’

general warm up (10 minutes)

Battling Ropes x 100 double waves

side shuffles x 200 feet

mountain climbers x 50 reps

specific warm up (5 minutes)

high/low sled sprints set up and light practice

strength (20 minutes)

high/low sled sprints x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

kettlebell V presses x 15 reps

pause supermans x 15 reps

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell figure 8’s x 50 reps

Sanddune jumps x 15 reps
specific warm up (5 minutes)
high/low sled sprint set up and light practice
strength (3 rounds)
high/low sled sprint x 200 feet
conditioning/accessory work (2 rounds)

hanging knee raises x 15 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band front raise pull a parts x 50 reps

walking kettlebell swings x 100 feet

inch worms x 50 feet

specific warm up (5 minutes)

gorilla sled pulls set up and light practice

strength (20 minutes)

gorilla sled pulls x 50 feet x 4 rounds

conditioning/accessory work (2 rounds)

keg power press x 10 reps

resistance band pause seated rows x 15 reps

 

general warm up (10 minutes)

rotation push ups x 20 reps

resistance band pull a parts x 100 reps

Zercher sandbag cleans x 10 reps

recline rope climbs x 5 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)

Russian kettlebell flys x 5/5 reps

dumbbell pull overs x 10 reps

 

general warm up (10 minutes)

Adex club long cycle swipes x 25 reps

Sanddune split squats x 10/10 reps

resistance band pause face pulls x 20 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats 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)

Grinder Kord reverse flys x 15 reps

sandbag BTN good mornings x 15 reps

 

Life is unpredictable, at best, you never know what you might be facing that day when you get up in the morning. I believe that our training should build a well-rounded readiness for any situation.

If someone were to ask how we train at the Cave, for instance, “Do you do Powerlifting or Olympic Weightlifting?”, the answer is yes. It’s not one or the other.

Whether it’s CrossFit or Strongman or Underground Strength, or PowerX, the answer is yes, once again.

Do we prefer barbells, dumbbells,  kettlebells, sandbags, kegs, stones, logs, bands, chains, sleds, or bodyweight? The answer is still yes.

Bruce Lee said, “If you always put limit on everything you do, physical or anything else. It will spread into your work and into your life. There are no limits. There are only plateaus, and you must not stay there, you must go beyond them”.

 

 

 

 

Combining basic strength-building exercises is a good alternative for circuit training. We did one at our Iron Brotherhood Mens Weightlifting Club yesterday.