Posts Tagged ‘muscle endurance’

general warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band “palms up” pull a parts x 35 reps

rotation push ups x 20 reps

dumbbell hang power snatch x 10/10 reps

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (4 rounds)

one round of Strongman complex=log G-to-OH lift x 5 reps + stone carry x 100 feet  weighted dips x 5 reps

conditioning/accessory work (1 round)

dumbbell pull overs x 10 reps

EZ bar curls x 10 reps

wrist roller x 10 reps

pinch grip plate hold x maximum time

 

general warm up (10 minutes)

Americanas x 50 reps

rotation push ups x 20 reps

double Adex club front swings x 50 reps

kettlebell rack carry x 100 feet

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 100 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

thick rope rows x 15 reps

Sanddune split squats x 10 /10 reps

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell figure 8’s x 30 reps

dumbbell push press x 10/10 reps

band resisted squats x 15 reps

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 100 feet 1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

weighted step ups x 20 reps

 

general warm up (10 minutes)

Sanddune push ups x 20 reps

Sanddune squats x 20 reps

resistance band pull a parts x 100 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

deadlifts set up and light practice

strength (20 minutes )

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 (2 rounds)

1 hand famers walks x 100 feet

weighted sit ups x 10 reps