Posts Tagged ‘#powerlifting’

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

clock push ups x twice around the clock

specific warm up (5 minutes

bench press set up and light  practice

strength (20 minutes)

bench press x 5/5/5/5/5 reps

Note:  Use P.A.P right before last set

conditioning/accessory work (3 rounds)

Tri-set tricep complex x 3

Sanddune push ups x 10 reps

general warm up (10 minutes)

Americanas x 50 reps

Adex club 1 hand halos x 20/20 reps

strict weight plate front raises x 15 reps

tin mans x 100 feet

Adex mace barbarian split squats x 15/15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes )

bench press x 10 reps, followed by 4 rest pause sets**

**note–one rest pause set= max. number of reps + 20 seconds rest

conditioning/accessory work (2 rounds)

dumbbell bench press x 15 reps

EZ bar curls x 15 reps

 

general warm up (10 minutes)

Double Adex club front swings x 30 reps

bear crawls x 100 feet

kettlebell figure 8’s x 50 reps

strict weight plate front raises x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

Grinder Kord reverse flys x 10 reps

Diamond push ups x max. reps

 

general warm up (10 minutes)

double Adex club front swings x 50 reps

weight plate orbits x 20 reps

resistance band archer pulls x30/30 reps

kettlebell figure 8’s x 40 reps

push ups x 30 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

double dumbbell rows x 15 reps

Sanddune push ups x 15 reps

 

general warm up (10 minutes)

resistance band  pull a parts x 100 reps

dislocates x 10 reps

Sanddune power steps x 100 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 4/4/4/4/4/4 reps

conditioning/accessory work ( 1 round)

BTN sandbag squats x 20/15/10 reps

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

Adex club barbarian pull overs x 30 reps

Russian plank walk ups x 20 reps

overhead tire carry x 100 feet

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

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

conditioning/accessory work ( 3 rounds)

tri-set tricep complex x 3

Sanddune push ups x 15 reps

 

general warm up (10 minutes)

Sanddune power steps x 50 reps

kettlebell figure 8’s x 40 reps

Adex club front swings x 35 reps

Adex club side cleans x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 15 reps

weighted side bends x 20 reps

weighted step ups x 20