Posts Tagged ‘power’

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

 

general warm up (10 minutes)

Sanddune power steps x 75 reps

windshield wipers x 20 reps

barbarian split squats x 12/12 reps

specific warm up (5 minutes)

High/Low sled sprints set up and light practice

strength (5 rounds)

High/Low sled sprints x 100 feet

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 25 reps

hollow rocks x 20 reps

strict pull ups x 7 reps

general warm up (10 minutes)

Sanddune power steps x 50 reps

weight plate orbits x 20 reps

resistance band push ups x 15 reps

double dumbbell cleans x 10 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 8 reps

1 hand dumbbell rows x 12/12 reps

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian split squats x 12/12 reps

sandbag shouldering x 10/10 reps

Burgener drills

specific warm up ( 5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x 8 sets

conditioning/accessory work (2 rounds)

1 hand farmers walks x 100 feet

resistance band good mornings x 20 reps

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell high pulls x 10/10 reps

barbarian lateral lunges x 20 reps

leg lifts x 25 reps
specific warm up (5 minutes)

strict barbell press set up and light practice
strength (

strict barbell press x 3 reps x 5 sets
conditioning/accessory work (1 round)

dumbbell pull overs x 10 reps

Neuro grip push ups x 10 reps

wrist roller x 10 reps

general warm up (10 minutes)

resistance band vertical pull a  parts x 50 reps

resistance band pull a parts x 50 reps

Sanddune jumps 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

pause bat wing rows x 10 reps

Zercher sandbag squats x 15 reps

resistance band good mornings x 20 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resisyance band pull a parts x 50 reps

discloates x 10 reps

Sanddune jumps x 12 reps

Burgener drills

specific warm up (5 minutes)

hang power snatch set up and light practice

strength (20  minutes)

hang power snatch x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

sandbag overhead squats x 10 reps

snatch grip high pulls x 10 reps