Posts Tagged ‘floor presses’

general warm up (10 minutes)

resistance band diagonal pull a parts 30/30 reps

resistance band “palms-up” pull a parts x 30 reps

kettlebell figure 8’s to hold x 25 reps

barbarian split squats x 12/12 reps

specific warm up (5 minutes)

floor press set up and light practice

strength (20 minutes)

floor presses x 4 reps x 6 sets
conditioning/accessory work(2 rounds)

Power Wheel roll outs x 12 reps

tri-set tricep complex x 4

recline bar rows x 12 reps

wrist roller x 12 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

windshield wipers x 20 reps

chimp walks x 100 feet

pause super mans x 15 reps

specific warm up (5 minutes)

close grip floor press set up and light practice

strength (20 minutes)

close grip floor press x 7-7-7-7

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 12 reps

Neuro grip push ups x 12 reps

seated L sit pull ups x 4 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)

resistance band diagonal pull a parts x 25/25 reps

push ups x 30 reps

medicine ball chest passes x 10 reps

Adex club long cycles x 25 reps

specific warmup (5 minutes)

close grip floor press set up and  practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

dumbbell bench press x 10 reps

tricep push downs x 10 reps

general warm up (10 minutes)

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dumbbell cleans x 10/10 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

close grip floor press set up and light reps

strength (20 minutes)

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

conditioning/accessory work (3 rounds)

strict dumbbell rows x 8/8

Ahrens press x 10

 

general warm up (10 minutes)

resistance band pull a parts x 75

resistance band archer pulls x 20/20 reps

roatation push ups x 20 reps

windshield wipers x 20 reps

Adex club Gama casts x 20 reps

specific warm up (5 minutes)

Fat Grip floor press set up and light reps

strength (20 minutes)

Fat grip floor press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

Triset-tricep complex x 3 reps

 

general warm up (10 minutes)

Adex club side cleans x 30 reps

Adex club outside mills x 15/15 reps

bear crawls x 100 feet

recline bar rows x 15 reps

push ups x 20 reps

specific warm up (5 minutes)

floor press set up and light reps

strength (20 minutes)

floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

JM press x 10 reps

diamond push ups x 10 reps