Posts Tagged ‘#powerlifting’

general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell swings x 50 reps

Adex mace barbarian squats x 15 reps

Adex club inside mills x 15/15 reps

specific warm up (5 minutes)

deadlift set up and light reps

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

Mississippi shrugs x 10 reps (each rep is held at the top for 10 seconds)

sandbag BTN good mornings x 20 reps

dumbbell calf raises x 20 reps

 

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club side cleans x 50 reps

Adex club pull overs with walking lunges x 100 feet

push ups x 25 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Tate presses x 10 reps

diamond push ups x 10 reps

Zottman curls x 10 reps

general warm up (10 minutes)

rotation push ups x 30 reps

dislocates x 10 reps

Adex club lateral pull overs x 10/10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

strict dumbbell press x 5/5 reps

elevated push ups x 10 reps

resistance band tricep pause push downs x 20 reps

 

general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell swings x 50 reps

Adex club pull overs x 25 reps

elevated push ups x 15 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

strict dumbbell rows x 5/5 reps

 

general warm up (10 minutes)

Adex club halos x 15/15 reps

resistance band archer pulls x 25/25 reps

Adex club side clean & lateral pull over x 10/10 reps

kettlebell goblet squats x 20 reps

heavy double palm strikes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench press x 15 reps

tri set tricep complex x 3 reps

Note:  after the two rounds, finish with one front plank x maximum hold time

Here are his 7 Laws of Training