Posts Tagged ‘power’

general warm up (10 minutes)

Americanas x 35 reps

Adex club inside mills x 15/15 reps

Adex club barbarian pull overs x 25 reps

tin mans x 100 feet

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 4/4/4/4/4 reps

conditioning (3 rounds)

kettlebell goblet squats x 10 reps

resistance band face pulls x 15 reps, followed immediately by

bent over lateral dumbbell raises x 15 reps

 

 

 

general warm up (10 minutes)

resistance band slow pull a parts x 50 reps

mountain climbers x 50 reps

Adex mace walking barbarian lunges x 100 feet

windshield wipers x 20 reps

specific warm up (5 minutes)

Triple pull & snatch set up light reps

strength (20 minutes)

Triple pull & snatch   x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

barbell shrugs x 20 reps

Adex club lateral pull overs x 10 reps

Adex club diagonal pull overs x 10 reps

 

 

general warm up (10 minutes)

Adex mace barbarian walking lunges x 100 feet

sandbag Zercher cleans x 15 reps

strict pull ups x 10 reps

windshield wipers x 20 reps

Adex club mills x 30 reps

specific warm up (5 minutes)

weight plate stack rows and  dumbbell pull overs set up and light reps

strength (4 rounds)

weight plate stack rows x 8 reps

dumbbell  pull overs x 8 reps

keg power press x 8 reps

conditioning/accessory work (2 rounds)

Adex mace 360’s x 40 reps

lateral tire throws x 100 feet

Zottman curls x 10 reps

 

 

Kicking off Monday with a bang!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

push ups x 25 reps

jumping jacks x 50 reps

bodyweight squats x 25 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley–one round is:

  • log ground-to-overhead x 8 reps
  • rear sled pull x 50 feet
  • stone/keg carry x 50 feet
  • one arm deadlifts x 8 reps

conditioning/accessory work (2 rounds)

Adex mace “10-to-2” x 20 reps**

**use competition counting method

Adex club barbarian pull overs x 20 reps

 

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell rack squats x 15 reps

kettlebell high pulls x 10/10 reps

Adex club front cleans x 15 reps

specific warm up (5 minutes)

Burgener Drills

squat cleans set up and light reps

test #7

squat cleans

Note:  No conditioning/accessory work this week

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate strict front raises x 10 reps

mountain climbers 50 reps

traveling broad jumps x 100 feet

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

push press set up and light reps

test #5

push press

Note:  No conditioning/accessory work this week