Posts Tagged ‘close grip rows’

general warm up (10 minutes)

Sanddune power steps x 50 reps

weight plate orbits x 20 reps

resistance band push ups x 15 reps

double dumbbell cleans x 10 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)

Grinder Kord chain push ups x 8 reps

1 hand dumbbell rows x 12/12 reps

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

resistance band pause face pulls x 20 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

superset set up and light practice

strength (4 supersets)

one superset = JM press x 8 reps + close grip grappler rows x 8 reps

conditioning/accessory work (1 round)

lateral sledge hammer strikes x 10/10 reps

keg power press x 10 reps

Zottman curls x 10 reps

 

general warm up (10 minutes)

Sanddune push ups x  20 reps

overhead weight plate carry x 100 feet

tin mans x 100 feet

leg lifts x 20 reps

specific warm up (5 minutes)

close grip floor press set up and light practice

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

grappler close grip rows x 12 reps

diamond push ups x 12 reps

supine Adex arc helicopters x 24 reps

 

general warm up (10 minutes)

bear crawls x 100 feet

resistance band pull a parts x 100 reps

Adex club inside mills x 15/15 reps

Adex club halos x 10/10 reps

isometric close grip pull x max effort  x 1/1/1

specific warm up (5 minutes)

close grip Grappler rows set up and light reps

strength (20 minutes)

close grip Grappler rows x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

Grappler twists x 20 reps

heavy Adex mace grave diggers x 10/10 reps

Neuro Grip push ups x max