Posts Tagged ‘How to get stronger’

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)

resistance band diagonal pull a parts x 25/25 reps

Adex club 2 hand side swings x 40 reps

Adex club barbarian pull overs x 20 reps

elevated push ups x 20 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press rest pause sets x 3

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

conditioning/accessory work (3 rounds)

dumbbell rows x 8/8 reps

Sanddune push ups  x 8 reps

 

 

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

elevated push ups x 15 reps

Adex club barbarian pull overs x 25 reps

 

specific warmup (5 minutes)

band-resisted dead stop bench press set up and light practice

strength (20 minutes)

band-resisted dead stop bench press x 3/3/3/3/3/3/3 reps

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

conditioning/accessory work (3 rounds)

weighted push ups x 10 reps

dips x 5 reps

 

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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

 

 

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general warm up (10 minutes)

side shuffles x 200 feet

inch worms x 50 feet

Adex mace barbarian squats  x 15 reps

resistance band Sumo deadlifts x 20 reps

specific warm up (5 minutes)

Sumo deadlifts set up and light practice

strength (20 minutes )

Sumo deadlifts x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (3 rounds)

weighted sit ups x 10 reps

sandbag BTN good mornings x 10 reps