Posts Tagged ‘power’

general warm up (10 minutes)

mountain climbers x 100 reps

traveling broad jumps x 100 feet

Power Wheel hand walks x 50 feet

specific warm up (5 minutes)

dumbbell clean & push press set up and light practice

strength (20 minutes)

dumbbell clean & push press x 3/3 reps x 5 sets

conditioning/accessory work (2 rounds)

jumping jacks x 50 reps

resistance band push ups x 15 reps

strict pull ups x 5 reps

general warm up (10 minutes)

clock push ups x once around the clock

Bulgarian bag 360’s x 10/10 reps

kettlebell high pulls x 8/8 reps

specific warm up (5 minutes)

bear hug keg squats  set up and light practice

strength (20 minutes)

bear hug keg squats x 4 reps x 7 sets

conditioning/accessory work (1 round)

resistance band baseball swings x 25/25 reps

dumbbell pull overs x 10 reps

dumbbell star complex x 1

recline rope climbs x 5

general warm up (10 minutes)

double club front swings x 50 reps

weight plate overhead walking lunges x 100 feet

mountain climbers x 80 reps

kettlebell V presses x 10 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

2 hand side swing x 30 reps

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

hollow rocks x 15 reps

double chain strict press x 12 reps

Power Wheel rollouts x 10 reps

specific warm up (5 minutes)
bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 4 reps x 6 sets

conditioning/accessory work (1 round)

Bulgarian split squats x 10/10 reps

dead stop step ups x 10/10 reps

isometric medicine ball crush x max. time

wrist roller x 10 reps

2019-11-18 05.57.54

There’s nothing easy about this lift. Do 3 reps each side  x 3 sets and you’ll see what I mean.

general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

kettlebell goblet squats x 15 reps

2 hand side swings x 25 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

tri-set tricep complex x 4

Power Wheel roll outs x 10 reps

EZ bar curls x 8 reps

 

general warm up (10 minutes)

alternating sandbag shouldering x 20 reps

stone carry x 100 feet

2 hand side swings x 40 reps

mountain climbers x 100 reps

specific warm up (5 minutes)

strict weighted pull ups/weighted dips superset light practice

strength (5 supersets)

1 superset = strict weighted pull ups x 2 reps + weighted dips x 3 reps

conditioning/accessory work (2 rounds)

keg power press x 7 reps

Power Wheel rollouts x 12 reps

Zercher sandbag squats x 15 reps