Posts Tagged ‘How to build strength’

general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord flys x 15 reps

mountain climbers x 100 reps

Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)

keg loading set up and light practice

strength (20 minutes)

keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)

goblet squats x 15 reps

rsistance band pull a parts x 50 reps

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell high pulls x 10/10 reps

barbarian lateral lunges x 20 reps

leg lifts x 25 reps
specific warm up (5 minutes)

strict barbell press set up and light practice
strength (

strict barbell press x 3 reps x 5 sets
conditioning/accessory work (1 round)

dumbbell pull overs x 10 reps

Neuro grip push ups x 10 reps

wrist roller x 10 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

side shuffles x 200 feet

hollow rocks x 15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

high/low sled sprints set up and light practice
strength (5 rounds)

high/low sled sprints x 100 feet

conditioning/accessory work (2 rounds)

1 hand farmers walk x 150 feet

Neuro grip push ups x 12 reps

dead stop  lateral step ups x 10/10 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

resistance band paddling x 20/20 reps

resistance band seated rows x 15 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7 reps x 5 sets

conditioning/accessory work (1 round)

double dumbbell rows x 12 reps

dumbbell pull overs x 10 reps

Grinder Lord chain push ups x 8 reps

 

general warm up (10 minutes)

diamond push ups x 15 reps

dumbbell pull overs x 15 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes)

Ahrens press set up and light practice

strength (20 minutes)

Ahrens press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 15 reps

lat pull downs x 10 reps

general warm up (10 minutes)

Battling Ropes x 100 double waves

double dumbbell cleans x 10 reps

resistance band diagonal pull a parts x 25/25 reps

one-legged hops x 100 feet

specific warm up (5 minutes)

chain rack pulls set up and light practice (note:  pulled from below the knees)

strength (20 minutes)

chain rack pulls x 2 reps x 6 sets

conditioning/accessory work (1 round)

dumbbell rows x 10/10 reps

Zercher sandbag squats x 12 reps

stone carry x 100 feet

 

general warm up (10 minutes)

clock push ups x twice around the clock

recline rope climbs x 4

45 to 90 degree leg lifts x 20 reps (Note: I learned these from Eric Guttman, he called them needle lifts)

buddy medicine ball throws x 30 reps

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (3 rounds)

Strongman complex–one round = bear hug keg squats x 10 reps + log “ground to overhead” lift x 5 reps + farmers walk x 100 feet

conditioning/accessory work(2 rounds)

pinch grip isometric plate hold x maximum time

wrist roller x 10

hollow rocks x 15 reps