Posts Tagged ‘power’

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

general warm up (10 minutes)

rear bear crawls x 100 feet

side shuffles x 200 feet

hollow rocks x 15 reps

traveling broad jumps x 100 feet

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)

1 hand farmers walk x 150 feet

Neuro grip push ups x 12 reps

dead stop  lateral step ups x 10/10 reps

 

general warm up (10 minutes)

clock push ups x twice around the clock

resistance band paddling x 20/20 reps

resistance band seated rows x 15 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7 reps x 5 sets

conditioning/accessory work (1 round)

double dumbbell rows x 12 reps

dumbbell pull overs x 10 reps

Grinder Lord chain push ups x 8 reps

 

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band paddling x 20/20 reps

resistance band pause face pulls x 20 reps

resistance band push ups x 20 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (1 round)

dumbbell hand power snatch x 8/8 reps

Neuro Grip push ups x 10 reps

diamond push ups x 12 reps

recline bar rows x 14 reps

general warm up (10  minutes)

mountain climbers x 100 reps

resistance band pause face pulls x 15 rep

resistance band suitcase deadlifts x 15 reps

dumbbell hang power snatches 7/7 reps

specific warm up (5  minutes)

farmers walk/log “g to o.h.” lift set up and light practice

strength (4 rounds)

one round = farmers walk x 50 feet + log “g to o.h.” lift x 3 reps

conditioning/accessory work (3 rounds)

sandbag shouldering x 10/10 reps

weighted pull ups x 3 reps

2019-08-03 00.33.46

In this exercise the 35lb club is pulled over the shoulder with one hand, then tapped back with the other hand.

John “Abuelo” Powers is using an Adex plate-loadable steel club in this photo.