Posts Tagged ‘strength’

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

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

kettlebell swings x 30 rep

Power Wheel roll outs x 10 reps

dumbbell deadlifts x 15 reps

specific warm up (5  minutes)

deadlift set up and light practice

strength (20 minutes)

deadlifts x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

nightmares x 10 reps

hollow rocks x 15 reps

weighted step ups x 20 reps

 

general warm up (10 minutes)

clock push ups x once around the clock

recline bar rows x 15 x reps

dips x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Meadows row x 5/5 reps

Zottman curls x 10 reps

diamond push ups x 10 reps

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general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

alternating kettlebell swings x 30 rep

Adex club wood choppers x 15/15 reps

barbarian squats x 20 reps

specific warm up (5 minutes)
triple tire flip & rear drag set up and light practice

strength (3 rounds)

triple tire flip & rear drag (back to starting point) x 3

conditioning/accessory work (1 round)

keg power press x 10 reps

keg squats x 10 reps

Power Wheel rollouts x 10 reps

general warm up (10 minutes)

sandbag shouldering x 10/10 reps

medicine ball chest passes x 10 reps

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

board press set up and light practice

strength (20 minutes)

board press x 3 reps at each stack height  x 1-1-1

conditioning/accessory work (1 round)

EZ bar curls x 10 reps

French press x 10 reps

front plank x maximum time

general warm up (10 minutes)

Battling Ropes x 100 double waves

bear crawls x 100 feet

1 legged hops x 100 feet

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 7-7-7-7 reps

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

EZ bar curls x 10 reps

general warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band “palms up” pull a parts x 35 reps

rotation push ups x 20 reps

dumbbell hang power snatch x 10/10 reps

specific warm up (5 minutes)

Strongman complex set up and light practice

strength (4 rounds)

one round of Strongman complex=log G-to-OH lift x 5 reps + stone carry x 100 feet  weighted dips x 5 reps

conditioning/accessory work (1 round)

dumbbell pull overs x 10 reps

EZ bar curls x 10 reps

wrist roller x 10 reps

pinch grip plate hold x maximum time