Posts Tagged ‘strength-building’

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 and  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!

 

 

 

2018-07-07 06.18.42

general warm up (10 minutes)

resistance band pull a parts x 100 reps

weight plate orbits x 20 reps

strict weight plate front raises x 10 reps

Adex club long cycles x 25 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

tri-set tricep extensions x 3 reps

dumbbell rows x 10/10 reps

 

 

 

 

general warm up (10 minutes)

double Adex club front swings x 50 reps

Sanddune power steps x 100 reps

resistance band pull a parts x 100 reps

rear walking lunges x 100 feet

specific warmup (5 minutes)

farmers walk set up and practice

strength (20 minutes)

farmers walk x 200 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

weighted sit ups x 10 reps

C-of-C gripper x max. reps each hand

 

 

 

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band pause face pulls x 20 reps

rear bear crawls x 100 feet

Adex club 2 hand mills x 30 reps

specific warmup (5 minutes)

bench press set up and practice

strength (20 minutes)

bench press x 8/8/8/8 reps

conditioning/accessory work (3 rounds)

thick bar Pendlay rows x 5 reps

Sanddune push ups x 15 reps

 

 

general warm up (10 minutes)

clock push ups x 3 times around the clock

resistance band archer pulls x 20/20 reps

double Adex club barbarian squats x 15 reps

strict pulls x 10 reps

specific warmup (5 minutes)

thick bar Pendlay rows press set up and practice

strength (20 minutes)

thick bar Pendlay rows x 4 rest pause sets

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

dumbbell pull overs x 10 reps

 

 

 

general warm up (10 minutes)

resistance band pull a parts x 125 reps

push ups x 25 reps

barbarian squats x 15 reps

specific warmup (5 minutes)

strict dumbbell rows set up and light practice

strength (20 minutes)

strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3-3/3-3/3 reps

Note:  use P.A.P. before the last set

conditioning/accessory work (2 rounds)

seated resistance band rows x 10 reps

Neuro-Grip push ups x 10 reps

After completing both rounds then do

wrist roller x maximum reps x 1/1/1