Posts Tagged ‘fitness’

general warm up (10 minutes)

resistance band slow pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

Adex mace BTN stretch x 60 seconds x 2/2

Sanddune steps x 50 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

heavy weighted sit ups x 5 reps

sandbag BTN good mornings x 15 reps

weighted calf raises x 20 reps

 

 

 

general warm up (10 minutes)

Sandddune hand walks x 50 reps (note-on fingertips)

kettlebell figure 8’s x 50 reps

rotation push ups x 30 reps

Adex club shield casts x 30 reps

specific warm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

Sanddune hand walks x 50 reps (note-on fists)

Adex 2 club barbarian squats x 15 reps

 

general warm up (10 minutes)

Americanas x 40 reps

Adex club side cleans x 50 reps

recline rope climb x 5

Adex mace split squats x 10/10 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (3 rounds)

sandbag shouldering x 10/10 + sandbag Zercher cleans x 10 reps

conditioning/accessory work (2 rounds)

Adex club heavy Gama casts x 10 reps

heavy resistance band isometric pull x max. effort x 1/1/1

 

 

general warm up (10 minutes)

resistance band vertical pull a parts x 100 reps

resistance band pause face pulls x 20 reps

Adex club front cleans x 20 reps

Adex mace barbarian walking lunges x 100 feet

specific warm up (5 minutes)

Burgener drills

dip snatch set up and light reps

strength (10 minutes)

dip snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

clamp curls x 10 reps

straight arm push downs x 10 reps

 

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club halos x 15/15 reps

rotation push ups x 20 reps

rear bear crawls x 100 feet

hanging knee raises x 15 reps

specific warm up (5 minutes)

lateral keg loading set up and light practice

strength (20 minutes)

lateral keg loading x 10/10-10/10-10/10 reps

conditioning/accessory work (2 rounds)

Adex club long cycle swipes x 30 reps

weighted sit ups x 10 reps

Adex club isometric crucifix hold x maximum time

general warm up (10 minutes)

Americanas x 50 reps

Adex club inside mills x 20/20 reps

resistance band Sumo high pulls x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/2/2/2 reps

conditioning/accessory work (1 round)

kettlebell goblet squats x 15/10/5  reps

 

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