Posts Tagged ‘power’

general warm up (10 minutes)

resistance diagonal pull a parts x 10/10/10/10 reps (switch the angle each set)

dislocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

tuck jumps x 15 reps

bear crawls x 100 feet

specific warm up (5 minutes)

barbell cleans set up and light reps

strength (20 minutes)

barbell cleans x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans  x 10 reps

isometric kettlebell rack hold x maximum time

 

 

Be at the Cave at 11:00 am this coming Saturday to learn from Don!

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

mountain climbers x 100 reps

dislocates x 10 reps

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat snatch set up and light reps

strength (20 minutes)

squat snatch x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

dumbbell overhead squats x 5/5 reps

Adex mace 360s x 40 reps

general warm up (10 minutes)

clock push ups x twice around the clock

Adex club inside  mills x 20/20 reps

alternating leg lifts x 40 reps

Adex mace “10-to2” x 20 reps (using competition counting method)

traveling broad jumps x 100 feet

specific warm up (5 minutes)

Burgener drills

clean grip high pulls set up and light reps

strength (20 minutes)

clean grip high pulls x 5/5/4/4/3/3/2/2 reps

conditioning/accessory work (2 rounds)

recline bar rows with feet on bench x 10 reps

dips x 10 reps

pinch grip plate hold x max. time

general warm up (10 minutes)

Adex club side cleans x 40 reps

Adex club front clean & squat x 20 reps

Adex mace BTN stretch x 60 seconds each side

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

isometric pull x max effort

general warm up (10 minutes)

rotation push ups x 20 reps

inch worms x 50 feet

tire hurdles x twice through both tires

Adex club front clean & squat x 15 reps

specific warm up (5 minutes)

Burgener drills

hang power snatch set up and light reps

strength (20 minutes)

hang power snatch x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

Power Wheel roll outs x 10 reps

 

general warm up (10 minutes)

kettlebell swings x 30 reps

Adex club pull overs x 30 reps

Zercher sandbag squats x 10 reps

Strongman log cleans x 10 reps

specific warm up (5 minutes)

triple tire flip and rear drag** set up and light practice

strength (20 minutes)

triple tire flip and rear drag** x 1/1/1/1

**drag tire backwards to your starting point

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

tire pummeling x 10 reps