Posts Tagged ‘How to get stronger’

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

resistance band suitcase deadlifts x 20 reps

kettlebell goblet squats x 10 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 6-6-6-6-6 reps

conditioning/accessory work (1 round)

nightmares x 10 reps

pause bat wing rows x 10 reps

weighted sit ups x 10 reps

pinch grip isometric plate holds x max. time

 

general warm up (10 minutes)

rear bear crawls x 100 feet

windshield wipers x 20 reps

Adex mace barbarian squats x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 8-8-8-8 reps

conditioning/accessory work (

resistance band good mornings x 20 reps

weighted step ups x 20 reps

weighted calf raises x 20 reps

general warm up (10 minutes)

barbarian rear lunges x 10/10 reps

tin mans x 100 feet

recline rope climbs x 5
specific warm up (5 minutes)
weight plate rows set up and light practice
strength (5 rounds)
heavy weight plate rows x 3 reps x 5 sets
conditioning/accessory work (2 rounds)

seated resistance pause rows x 10 reps

recline bar rows x 10 reps

weighted push ups x 10 reps

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

clock push ups x twice around the clock

recline rope climb x 3

Adex club long cycles x 25 reps
specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

dumbbell rows x 10/10 reps

Sanddune push ups x 10 reps

 

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