Posts Tagged ‘strength training for women’

general warm up (10 minutes)

resistance band pull a parts x 35 reps

inverted pull a parts x 35 reps

alternating kettlebell swings x 30 reps

Zercher sandbag squats x 15 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)

kettlebell goblet squats x 15 reps

nightmares x 15 reps

general warm up (10 minutes)

clock push ups x once around the clock

rotation push ups x 20 reps

barbarian walking lunges x 100 feet

resistance band pull a parts x 50 reps

specific warm up (5 minutes)

Meadows rows set up and light practice

strength (20 minutes)

Meadows rows x 7/7-7/7-7/7-7/7 reps

conditioning/accessory work (2 rounds)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Note:  after 2 rounds are complete do wrist roller x max reps x 1/1/1/1

 

 

general warmup (10 minutes)

walking kettlebell swings x 200 feet

resistance band pause face pulls x 15 reps

Burgener drills

specific warm up (5 minutes)

Power snatch set up and practice

strength (20 minutes)

Power snatches x 2 reps x 6 sets

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

elevated push ups x 10 reps

heady Adex club 2 hand front cleans x 10 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

 

 

general warm up (10 minutes)

Adex club alternating front swings x 30 reps

Adex club long cycles x 25 reps

Sanddune plyo push ups x 10 reps

Sanddune jumps x 10 reps

specific warmup (5 minutes)

double  hang power snatch x 10 reps

Strongman log Viper press set up and practice

strength (20 minutes)

Strongman log Viper press x 4-4-4-4-4-4 reps

conditioning/accessory work (2 rounds)

Adex club Ahrens press x 10 reps

heavy Adex club 2 hand front cleans x 5 reps

 

 

 

All these people are super busy professionals, yet they make time to get their training done.

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