Posts Tagged ‘near Ashton Cove’

general warm up (10 minutes)

resistance band baseball swings 20/20 reps

resistance band pull a parts x 25/25 reps

buddy medicine ball throws x 35 reps

overhead walking lunges x 100 feet

specific warm up (5 minutes)

floor press set up and light practice

strength (20 minutes)

floor press x 8 reps x 4 sets

conditioning/accessory work (3 rounds)

close grip grappler rows x 12 reps

diamond push ups x 15 reps

general warm up (10 minutes)

weight plate orbits x 30 reps

jumping jacks x 50 reps

Grinder Kord reverse flys x 15 reps

Sanddune plyo push ups x 15 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 8-8-8-8 reps

conditioning/accessory work (3 rounds)

double dumbbell rows x 15 reps

chain push ups x 10 reps

 

general warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band vertical pull a parts x 50 reps

kettlebell high pulls x 10/10 reps
Burgener drills 

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 2 reps x 6 sets

conditioning/accessory work (2 rounds)

snatch grip high pulls x 7 reps

pressing snatch balance x 7 reps

 

general warm up (10 minutes)

mountain climbers x 100 reps

chimp walks x 100 feet

dumbbell star complex x 1

specific warm up (5 minutes)

partial strict press from eye level set up and light practice

strength (20 minutes)

partial strict press from eye level x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

dumbbell push press x 8/8 reps

close grip floor press x 8 reps

strict pull ups x 8 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance  band inverted pull a parts x 50 reps

partner medicine ball throws x 40 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sledge hammer strikes x 20 reps

strict pull ups x 10 reps

general warm up (20 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

seated Adex Arc 10-to-2’s x 40 reps

double club snatches x 10 reps

specific warm up (5 minutes)

neutral grip bench press set up and light practice

strength (20 minutes)

neutral grip bench press x
 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

pause seated resistance band rows x 10 reps

Grinder Kord chain push ups x 10 reps