Posts Tagged ‘near Siesta Key’

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

resistance band baseball swings x 20/20 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

Pendlay rows set up and light practice

strength (20 minutes)

Pendlay rows x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sandbag good  mornings x 15 reps

stone carry x 100 feet

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)

rear bear crawls x 100 feet

winshield wipers x 20 reps

double Adex club long cycles x 20 reps

resistance band deadlifts x 15 reps

specific warm up (5 minutes)

clean shrug pulls set up and light practice

strength (20 minutes)

clean shrug pulls x 5-5-5-5-5 reps

conditioning/accessory work (

nightmares x 10 reps

weighted sit ups x 10 reps

pause seated resistance band rows x 10 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 (10 minutes)

double club front swings x 30 reps

double club side clean & lateral pull over x 20 reps

resistance band seated paus rows x 10 reps

specific warm up (5 minutes)

stone carry set up and practice

strength (20 minutes)

stone carry x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

resistance band curls x 15 reps

medicine ball isometric crush hold x max. time

grippers x 20 reps