Posts Tagged ‘near White Buffalo Saloon’

general warm up (10 minutes)

resistance band pull a parts x 100 reps

rotation push ups x 20 reps

Splank inch worms x 50 feet

side shuffles x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

double dumbbell cleans x 10 reps

dumbbell rack squats x 10 reps

Power Wheel roll outs x 10 reps

 

 

 

 

general warm up (10 minutes)

Adex club side cleans & lateral pull overs x15/15 reps

Adex club barbarian split squats x 10/10reps

elevated push ups x 15 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

sled push set up and light reps

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted lock out push ups x 5 reps

dumbbell rows x 5/5 reps

Zercher sandbag squats x 10 reps