Posts Tagged ‘lean muscle’

general warm up (15 minutes)

rotation push ups x 25 reps

strict pull ups x 10 reps

Zercher sandbag cleans x 10 reps

rear bear crawls x 100 feet

sit ups x 25 reps

specific warm up (5 minutes)

grappler rows/Z press set up and light practice

strength (4 supersets)

one superset = grappler rows x 7 reps + Z press x 7 reps

conditioning/accessory work (2 rounds)

lateral barbarian lunges x 8/8 reps

standing 1 hand Russian flys x 4/4 reps

general warm up (10 minutes)

resistance band pull a parts x 75 reps

alternating dumbbell press x 16 reps

Zercher sandbag squats x 15 reps

dumbbell pull overs x 10 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)

tri set tricep complex x 6 reps

Zottman curls x 12 reps

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

resistance band “palms up” pull a parts x 50 reps

tin mans x 100 feet

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

floor press set up and light practice

strength (20 minutes)

floor press  5 reps x 5 sets

conditioning/accessory work (2 rounds)

double dumbbell rows x 10 reps

Neuro Grip push ups x 10 reps

wrist roller x 10 reps