Posts Tagged ‘strength’

Wheel barrow pushes, log lifts, & weighted sit ups

general warm up (15 minutes)

bear crawls x 100 feet

traveling broad jumps x 100 feet

dumbbell push press x 10/10 reps

Burgener drills

dislocates x 10 reps

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 3 reps x 8 sets

conditioning/accessory work (2 rounds)

Ahrens press x 12 reps

Zercher sandbag cleans x 15 reps

 

general warm up (10 minutes)

hollow rocks x 20 reps

mad monkey jumps x 50 feet

chimp walks x 50 feet

1 legged hops x 100 fet

specific warm up (5 minutes)

bench press/farmers walks set up and light practice

strength (4 rounds)

one round = bench press x 7 reps + farmers walk x 150 feet

conditioning/accessory work (1 round)

dumbbell push press x 10/10 reps

sandbag good mornings x 15 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

rotation push ups x 20 reps

resistance band pause face pulls x 25 reps

medicine ball chest passes x 10 reps

sledge hammer strikes x 10/10 reps

specific warm up (5 minutes)

bench press/strict pull ups superset light practice

strength (5 supersets)

one superset = bench press x 3 reps + strict pull ups

conditioning/accessory work (2 rounds)

diamond push ups x 10 reps

dumbbell pull overs x 10 reps

grave diggers x 10/10 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

double club front swings x 40 reps

slider inch worms x 50 feet

specific warm up (5 minutes)

Ahrens press/pull ups set up and light practice

strength (4 Supersets)

one Superset = Ahrens press x 4 reps strict pull ups x 4 reps

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

side planks x 60 seconds/side

general warm up (10 minutes)

resistance band diagonal pull a parts x 30/30 reps

Zercher sandbag cleans x 15 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

set up and light practice

strength (2 rounds)

Russian dumbbell complex**
**note-learned from Louie Simmons’ book

one round = 12 reps each of

alternating press

alternating front raises

Lateral raises

Bent lateral raises

Alternating cross body curls

Judo swing and pull

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

isometric bear hug keg hold x max. time

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dumbbell star complex x 1

Power Wheel roll puts x 10 reps

pike push ups x 10 reps
specific warm up (5 minutes)

Z press set up and light practice

strength (20 minutes)

Z press x 3 reps x 4 sets
conditioning/accessory work (2 rounds)

Meadows rows x 7/7 reps

tri-set tricep complex x 4