Posts Tagged ‘#motivation’

general warm up (10 minutes)

bear crawls x 100 feet

grave digger rear lunges x 10/10 reps

windshield wipers x 30 reps

1 legged hops x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

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

conditioning/accessory work (2 rounds)

1 hand keg carry x 100 feet

Zercher sandbag cleans x 15 reps

 

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dumbbell star complex x 1

barbarian split squats x 12/12 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2 reps x 8 sets

conditioning/accessory work (1 round)

Tri-set Tricep complex x 4

Sanddune push ups x 20 reps

dumbbell rows x 8/8 reps

wrist roller x max. reps

general warm up (10 minutes)

weight plate orbits x 25 reps

recline rope climbs x 5

Sanddune power steps x 100 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

elevated push ups x 15 reps

resistance band tricep push downs x 25 reps

 

The inaugural Vintage Strength Games are coming!

This will be an epic steel mace and club competition.

Get on the waiting list today!

Vintage Strength Games in Manassas Virginia on August 17, 2019 at The Shop Gym Starting. Competition begins at 12 noon
9311 Wellington RD, Manassas, VA





general warm up (10 minutes)

resistance band pull a parts x 100 reps

kettlebell figure 8’s to hold x 30 reps

jumping jacks x 50 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 4 reps x 5 sets

conditioning/accessory work (3 rounds)

band-resisted push ups x 15 reps

recline bar rows x 15 reps

general warm up (10 minutes)

resistance band suitcase deadlifts x 20 reps

Adex club wood choppers x 15/15 reps

Zercher sandbag cleans x 12 reps

recline rope climbs x 5

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

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

conditioning/accessory work (2 rounds)

1 arm famers walk x 100 feet

resistance band hamstring curls x 15/15 reps