Posts Tagged ‘#motivation’

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 25 reps

windshield wipers x 20 reps

Power Wheel roll outs x 15 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x 5-5-5-5-5 reps

conditioning/accessory work (2 rounds)

seated resistance band pause rows x 15 reps

Sanddune push ups x 15 reps

general warm up (10 minutes)

barbarian squats x 20 reps

dumbbell star complex x 1

resistance band pause face pulls x 20 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

snatch grip high pulls set up and light practice

strength (20 minutes)

snatch grip high pulls x 4-4-4-4-4-4 reps

conditioning/accessory work (3 rounds)

dumbbell rows x 8/8 reps

close grip floor presses x 8 reps

 

general warm up (10 minutes)

Battling Ropes x 100 double waves

bear crawls x 100 feet

1 legged hops x 100 feet

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 7-7-7-7 reps

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

EZ bar curls x 10 reps

If you have ever been injured badly  or seriously ill and survived you are very blessed.

If you are able to train again you are doubly blessed!

Here’s a good example

general warm up (10 minutes)

Zercher sandbag cleans  x 10 reps

rear bear crawls x 100 feet

1 legged hops x 100 feet

specific warm up (5 minutes)

kettlebell rack squats set up and light practice

strength (20 minutes)

kettlebell rack squats x 15-12-9 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

dumbbell rows x 5/5 reps

 

 

General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**