Posts Tagged ‘how to get strong’

General warm up (10 minutes)

Adex club star complex x 1

resistance band archer pulls x 20/20 reps

Zercher sandbag squats x 15 reps

Power Wheel roll outs x 10 reps

Specific warm up (5 minutes)

bench press set up and light practice

Strength (20 minutes)

bench press x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Pendlay rows x 10 reps

Neuro Grip push ups x 10 reps

 

 

general warmup (10 minutes)

kettlebell figure 8’s x 30 reps

strict weight plate front raises x 15 reps

Adex club star complex x 1

specific warm up (5 minutes)

rescue complex set up and practice

strength (4 rounds)

one round=rescue dummy carry  x 100 feet + weighted pull ups x 5 reps

conditioning/accessory work (2 rounds)

sledge hammer strikes x 20 reps

isometric bear hug keg hold x max time

 

general warmup (10 minutes)

Sanddune power steps x 100 reps

Sanddune squats x 15 reps

medicine ball chest passes x 10 reps

Adex mace barbarian rear lunges x 10/10 reps

specific warm up (5 minutes)

sled push/farmers walk set up and practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

weight stack push downs x 10 reps

general warm up (10 minutes)

clock push ups x twice around the clock

Americanas x 50 reps

sandbag shouldering x 15/15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

triple tire flip/rear drag set up and light practice

strength (20 minutes)

 triple tire flip/rear drag x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

Adex club barbarian pull overs x 20 reps

 

general warm up (10 minutes)

Americanas x 50 reps

resistance band diagonal pull a parts x 25/25 reps

rotation push ups x 20 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

dumbbell rows set up and light practice

strength (20 minutes)

heavy dumbbell rows x 5/5-5/5-5/5-5/5-5/5 reps

conditioning/accessory work (3 rounds )

weighted push ups x 10 reps

weighted dips x 5 reps

general warm up (10 minutes)

resistance band archer pulls x 30/30 reps

alternating diagonal pull a parts x 30

Adex arc 360’s x 40 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

strict dumbbell rows set up and light practice

strength (20 minutes)

strict dumbbell rows x 4/4-4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

Woodall curls x 10/10 reps

weight stack push downs x 10 reps

general warm up (10 minutes)

Adex club front swings x 35 reps

kettlebell figure 8’s x 50 reps

resistance band suitcase deadlifts x 20 reps

neutral grip isometric pull x max. effort x 1/1/1

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

3 inch steel grip ball pull ups x 10 reps

sandbag BTN good mornings x 10 reps

thick bar Pendlay rows x 10 reps