Posts Tagged ‘power’

general warm up (10 minutes)

Battling Ropes x 100 alternating waves

push ups x 25 reps

dislocates x 10 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

Burgener drills

clean & jerk set up and light practice

strength (20 minutes)

clean & jerk x 4/4/4/4/4/4 reps

 

conditioning/accessory work (3 rounds)

tire flips x 4 reps

ring dips x 8 reps

 

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

overhead plate walking lunges x 100 feet

specific warm up (5 minutes)

Burgener drills

snatch set up and light practice

strength (20 minutes)

snatch x 4/4/4/4/4/4 reps

Note:  Do wide grip isometric pull for  P.A.P before last set

conditioning/accessory work (3 rounds)

Ahrens  press x 10 reps

sledge hammer strikes x 20 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

Americanas x 50 reps

sandbag shouldering x 15/15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

triple tire flip/rear drag set up and light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

Adex club barbarian pull overs x 20 reps

 

general warm up (10 minutes)

Sanddune power steps x 50 reps

Sanddune squat jumps x 10 reps

resistance band face pulls x 10 reps

dumbbell hang power snatch x 10/10 reps

specific warm up (5 minutes)

Strongman Log Viper press set up and light practice

strength (3 rounds)

Strongman Log Viper press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

double Adex club snatch x 10 reps

Adex club 1 hand halos x 15/15 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

Adex club Gama casts x 20 reps

specific warm up (5 minutes)

board press set up and light practice

strength (3 rounds)

board press x 3 reps at each weight stack height

conditioning/accessory work (2 rounds)

thick bar Pendlay rows x 7 reps

Sanddune push ups x 15 reps

wide grip recline bar rows x 7 reps

 

 

 

general warm up (10 minutes)

bear crawls x 100 feet

double tire jumps x 4

bench jumps x 5 reps

(Note: jump over the bench)

resistance band seated rows x 10 reps

kettlebell high pulls x 10/10 reps

specific warm up (5 minutes)

barbell rows set up and light practice
strength (20 minutes)

heavy barbell rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Mississippi shrugs x 10 reps

push ups x max. reps

 

general warm up (10 minutes)

Americanas x 30 reps

Adex club 2 hand halos x 20 reps

Adex mace barbarian squats x 15 reps

sandbag shouldering 10/10 reps

specific warm up (5 minutes

Zercher sandbag squat cleans set up and light practice

strength (20 minutes)

Zercher sandbag squat cleans x 10/8/6/4/2 reps

conditioning/accessory work (2 rounds)

Adex arc 1/2 kneeling  360’s x 20/20 reps

steel grip ball pull ups x 10 reps