Posts Tagged ‘squats’

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)

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

 

 

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

windshield wipers x 20 reps

Adex club barbarian squats x 20 reps

specific warm up (5 minutes)

back squat set up and light practice

strength (20 minutes)

back squats x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

resistance band good mornings x 20 reps

dumbbell pull overs x 10 reps

strict pull ups x 5 reps

 

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

sandbag shouldering x 10/10 reps

tin mans x 100 feet

sandbag Zercher cleans x 10 reps

resistance band slow pull a parts x 50 reps

specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 10 reps

kettlebell goblet squats x 15 reps

sledge hammer strikes x 20 reps

 

 

 

 

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell swings x 40 reps

resistance band pull a parts x 100 reps

Adex mace barbarian squats x 20 reps

dislocates x 10 reps

 

 

specific warm up (5 minutes)

back squats set up & light practice

strength (20 minutes)

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

conditioning/accessory work (2 round)

sandbag BTN good morning x 20 reps

weighted side bends x 20 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

mountain climbers x 75 reps

Adex club side cleans x 50 reps

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

front squats set up and light reps

strength (20 minutes)

front squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

sandbag BTN good mornings x 15 reps

 

 

general warm up (10 minutes)

resistance band slow pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

Adex mace BTN stretch x 60 seconds x 2/2

Sanddune steps x 50 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

heavy weighted sit ups x 5 reps

sandbag BTN good mornings x 15 reps

weighted calf raises x 20 reps