Posts Tagged ‘strength-building’

General warm up (10 minutes)

resistance band pull a parts x 100 reps

recline rope climbs x 5

resistance band Sumo high pulls x 15 reps

dumbbell hang power snatches x 10/10 reps

Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)

Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

Adex mace barbarian split squats x 10/10 reps

Sanddune push ups x 20 reps

general warm up (10 minutes)

resistance band pull a parts x 100 reps

clock push ups x twice around the clock

recline rope climb x 3

Adex club long cycles x 25 reps
specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

dumbbell rows x 10/10 reps

Sanddune push ups x 10 reps

 

general warm up (10 minutes)
double Adex club front swings x 50 reps

kettlebell figure 8’s x 50 reps

tin mans x 100 feet

side shuffles x 200 feet
specific warm up (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 10-8-6-4-2 reps

conditioning/accessory work (2 rounds)

Zercher isometric sandbag hold x maximum time

Grinder Kord reverse flys x 15 reps

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

push ups x 25 reps

chimp walks x 100 feet

inch worms x 50 feet

disclocates x 10 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 good mornings x 20 reps

weighted step ups x 30 reps

 

 

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general warm up (10 minutes)

Resistance band archer pulls x 20/20 reps

Grinder Kord flys x 15 reps

Adex club 2 hand front cleans x 20 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

dead stop bench pressĀ set up and light practice

strength (20 minutes)

dead stop bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

tri set tricep complex x 4 reps

heavy dumbbell rows x 4/4 reps

General warm up (10 minutes)

double Adex club front swings x 35 reps

barbarian alternating rear lunges x 20 reps

dumbbell push press x 10/10 reps

band-resisted push ups x 15 reps

specific warm up (5 minutes)

one arm kettlebell** bench press set up andĀ  practice

**(Note–substitute dumbbells as needed)

strength (20 minutes)

one arm kettlebell** bench press x 10/10-8/8-6/6-4/4 reps

conditioning/accessory work (2 rounds)

bat wing pause bench rows x 10

resistance band pull a parts x 50 reps

Grinder Kord flys x 15 reps

Credits–Huge thanks to Dan John, Pavel Tsatsouline, Josh Bryant for their great training strategies!