Posts Tagged ‘How to get stronger’

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

 

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)

bear crawls x 100 feet

windshield wipers x 20 reps

tin mans  x 100 feet

dislocates x 10 reps

sandbag BTN squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

weighted side bends x 20 reps

sandbag BTN good mornings x 15 reps

weighted sit ups x 10 reps