Posts Tagged ‘strength-building’

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

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

Adex club Gama casts x 20 reps

specific warm up (5 minutes)

board press set up and light practice

strength (3 rounds)

board press x 3 reps at each weight stack height

conditioning/accessory work (2 rounds)

thick bar Pendlay rows x 7 reps

Sanddune push ups x 15 reps

wide grip recline bar rows x 7 reps

 

 

 

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Many people want changes made, but most refuse to change themselves.

Why is that?

Simple, change requires a few things that people often are resistant to:

  • a realistic grasp of what the current problem areas are
  • a solid plan to make those changes happen
  • more self-discipline
  • more hard work
  • more patience

2018-03-26 06.12.10

People often sabotage themselves in their own minds with thoughts like:

  • I have never been able to ___________
  • My upper body has always been weak
  • I am too out of shape to start over
  • I’m too busy
  • I’m too tired
  • I’m too old

The list goes on and on. None of those negative  thoughts will ever help a person get the changes they want.

thdf1zn60yYou will only  get what you are willing to fight for!