Posts Tagged ‘deadlifts’

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

jumping jacks x 40 reps

Adex club barbarian pull overs x 30 reps

resistance band  suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

weighted calf raises x 20 reps

sandbag BTN good mornings x 15 reps

isometric pinch grip hold x max. time

 

general warm up (10 minutes)

Adex club side cleans x 40 reps

Adex club inside mills x 15/15 reps

bear crawls x 100 feet

tin mans x 100 feet

Adex mace 360’s x 40 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 15 reps

dumbbell rack squats x 15 reps

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. when 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

Adex club front cleans x 30 reps

walking lunges x 100 feet

side shuffles x 200 feet

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

deadlifts set up and light reps

test #4

deadlifts

No conditioning/accessory work this week