Posts Tagged ‘power’

general warm up (10 minutes)

resistance band pull a parts x 50 reps

push ups x 25 reps

dumbbell high pulls x 10/10 reps

Burgener drills

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 3-3-3-3-3 reps

conditioning/accessory work (3 rounds)

pressing snatch balance x 5 reps

snatch grip recline rows  x 10 reps

general warm up (10 minutes)

Battling Ropes x 100 double waves

side shuffles x 200 feet

mountain climbers x 50 reps

specific warm up (5 minutes)

high/low sled sprints set up and light practice

strength (20 minutes)

high/low sled sprints x 100 feet x 1-1-1-1

conditioning/accessory work (2 rounds)

kettlebell V presses x 15 reps

pause supermans x 15 reps

 

 

general warm up (10 minutes)

Americanas x 50 reps

resistance archer pulls x 25/25 reps

Russian plank walk ups x 15 reps

specific  warm up (5 minutes)

dead stop bench press set up and light practice

strength (20 minutes)

dead stop bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Meadows rows x 5/5 reps

Neuro Grip push ups x 10 reps

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull a parts x 100 reps

clock push ups x twice around the clock

specific warm (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7-7-7-7 reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Pendlay rows x 7 reps

general warm up (10 minutes)

resistance band pull-a-parts x 100 reps

resistance band sumo high pulls x 15 reps

Sanddune jumps x 15 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

thick bar Pendlay rows x 7 reps

general warm up (10 minutes)

Grinder Kord recline rows x 15 reps

Sanddune push ups x 15 reps

resistance vertical pull a parts x 50 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 3 reps x 7 sets

conditioning/accessory work (3 rounds)

double chain press x 5 reps

strict pull ups x 5 reps

dips x 5 reps

general warm up (10 minutes)

Sanddune power steps x 100 reps

jumping jacks x 40 reps

elevated push ups x 20 reps

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

Adex club Ahrens press x 10 reps

neutral grip bar rows x 10 reps

front plank x max. time