Posts Tagged ‘How to get strong with bodyweight workouts’

general warm up (10 minutes)

Battling Ropes x 100 double waves

Adex club outside mills x 20/20 reps

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

Grinder Kord complex set up and light practice

strength (4 rounds)

Grinder Kord complex

one round=flys/reverse flys/curls/tricep extensions x 10 reps each

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

Adex club wood choppers  x 10/10 reps

 

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Adex club star complex x 1

Adex mace figure 8’s  x 20

bench dips x 15 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Neuro-Grip push ups x 10 reps

Gripper x max. reps each hand

 

 

I say “Why not?”, then commence to prove them wrong.

At 6’5″, Kareem doesn’t buy the lie!

2018-04-09 06.36.14

In fact, neither does  Bud Jeffries. He  has been proving the naysayers wrong about what “big guys can’t do” for many years . As you can see here

If you are a big guy, or you train big guys don’t be limited by foolish nonsense.

Take off the limits and prove the negative people wrong!

 

general warm up (10 minutes)

mountain climbers x 100 reps

recline rope climbs x 5

jumping jacks x 50 reps

Adex club Gama casts x 30 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

Neuro-Grip plank  x maximum hold time

resistance band push ups x maximum reps (note–must be at least 20 reps)

 

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

windshield wipers x 20 reps

clock push ups x twice around the clock

resistance band archer pulls x 30/30 reps

specific warm up (5 minutes)

CrossCore chest press set up and practice

strength (20 minutes)

CrossCore chest press x 10/10/10 reps

conditioning/accessory work (2 rounds)

Neuro-Grip push ups x 10 reps

CrossCore recline rows x 10 reps

Adex club long cycle swipes x 30 reps

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

kettlebell figure 8’s x 50 reps

rear bear crawls x 100 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bodyweight complex set up and practice

strength (4 rounds)

one round=recline bar rows x 10 reps + Power Wheel hand walks x 50 feet +  Grinder Kord one-legged squats x 5/5 reps

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

side planks x max hold time on each side

 

Some of “the dedicated, coachable few”