Posts Tagged ‘How to build strength’

general warm up (10 minutes)

vertical resistance band pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

double dumbbell cleans x 10 reps

elevated push ups x 15 reps

specific warm up (5 minutes)

Strongman log G-to-OH lift set up and light practice

strength (20 minutes)

Strongman log G-to-OH lift x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

heavy 2 hand front cleans  x 10 reps

bull whips x 10/10 reps

 

 

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull a parts x 100 reps

clock push ups x twice around the clock

specific warm (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Pendlay rows x 7 reps

general warm up (10 minutes)

Grinder Kord recline rows x 15 reps

Sanddune push ups x 15 reps

resistance vertical pull a parts x 50 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 3 reps x 7 sets

conditioning/accessory work (3 rounds)

double chain press x 5 reps

strict pull ups x 5 reps

dips x 5 reps

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

resistance band archer pulls x 20/20 reps

push ups x 30 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

close grip floor press x 10 reps

EZ bar curls x 10 reps

general warm up (10 minutes)

push ups x 30 reps

Battling Ropes side winders x 50 reps

Power Wheel roll outs x 10 reps

double club flys x 15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 3

thick rope grappler rows x 10 reps

Neuro-Grip push ups x 10 reps

general warm up (10 minutes)

Americanas  x 50 reps

resistance band vertical pull a parts x 50 reps

resistance band pull a parts x 50 reps

Sanddune squats x 20 reps

Burgener drills

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

Bulgarian split squats x 10/10reps

general warm up (10 minutes)

Americanas x 50 reps

resistance band vertical pull a parts x 50 reps

chimp walks x 100 feet

barbarian pull overs x 30 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 10-8-6-4 reps

conditioning/accessory work (3 rounds)

Sanddune push ups x 10 reps

grappler bar push presses x 5/5 reps