Posts Tagged ‘front squats’

general warm up (10 minutes)

long cycles x 25 reps

resistance band pull a parts x 20/20 reps

barbarian split squats x 10/10 reps

Sanddune squats x 15 reps

specific warm up (5 minutes)

front squats  set up and light practice

strength (20 minutes)

front squats x  8 reps x 4 sets

conditioning/accessory work (2 rounds)

resistance band good  mornings x 15 reps

dead stop side step ups x 10/10 reps

general warm up (10 minutes)

kettlebell figure 8′s to hold x 40 reps

2 hand side swings x 40 reps

long cycle lunges x 20 reps

double club lateral pull overs x 20 reps

specific warm up 5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 4-4-4-4-4-4 reps

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Power Wheel roll outs x 10 reps

weighted step ups x 20 reps

 

 

general warm up (10 minutes)

resistance band pull a parts x 35 reps

inverted pull a parts x 35 reps

alternating kettlebell swings x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

nightmares x 15 reps

general warm up (10 minutes)
double Adex club front swings x 50 reps

kettlebell figure 8’s x 50 reps

tin mans x 100 feet

side shuffles x 200 feet
specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 10-8-6-4-2 reps

conditioning/accessory work (2 rounds)

Zercher isometric sandbag hold x maximum time

Grinder Kord reverse flys x 15 reps

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

hand-to-hand kettlebell swings x 30 reps

Zercher sandbag squats x 15 reps

specific warmup (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

kettlebell rack walk x 100 feet

Adex club drumming x 30 reps

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

Adex club side swings x 50 reps

resistance band vertical pull a parts x 50 reps

dislocates x 10 reps

Zercher sand bag squats x 15 reps

specific warm up (5 minutes

front squats set up and light practice

strength (20 minutes)

front squats x 5/5/5/5/5 reps

Note:  Use P.A.P right before last set

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 10 reps

Adex mace 10-to-2 x 15 reps

 

 

general warm up (10 minutes)

push ups x 25 reps

leg lifts x 25 reps

mountain climbers x 100 reps

inch worms x 50 feet

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 10 reps

Adex mace squats x 15 reps

weighted step ups x 20 reps