Posts Tagged ‘strength training for women’

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)

doubleĀ  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

 

 

 

 

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general warm up (10 minutes)

sandbag shouldering x 10/10 reps

Zercher sandbag cleans x 10 reps

sledge hammer strikes x 30 reps

recline rope climb x 5

specific warm up (5 minutes)

keg carry set up and light practice

strength (20 minutes)

keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

Adex club 2 hand wood choppers x 10/10 reps

Woodall curls x 10/10 reps

medicine ball isometric squeeze x max effort