Posts Tagged ‘strict pull ups’

There is one more station I accidentally deleted the video for.

3 reps at each station x 4 rounds

general warm up (10 minutes)

Americanas x 50 reps

“palms up” pull a parts x 50 reps

Sanddune plyo push ups x 12 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

gallows pull up circuit light practice

strength (20 minutes)

gallows pull up circuit = 3 reps at each station x 4 rounds

conditioning/accessory work (3 rounds)

Grinder Kord flys x 15 reps

dips x 5 reps

general warm up (10 minutes)

resistance band pull a parts x 110 reps

strict pull ups x 7 reps

tin mans x 100 feet

Sanddune jumps x 10 reps

specific warm up (5 minutes)

superset push press/barbell rows set up and light practice

strength (4 supersets )

one superset = push press x 4 reps + barbell rows x 8 reps

conditioning/accessory work (2 rounds)

keg power press x 6 reps

Adex club side strikes x 8/8 reps

weighted sit ups x 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)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**

general warm up (10 minutes)

clock push ups x twice around the clock

alternating kettlebell swings x 30 reps

leg lifts x 20 reps

“palms up” pull a parts x 40 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

dips x 10 reps

resistance band paddling x 20/20 reps

 

 

general warm up (10 minutes)

rotation push ups x 20 reps

jumping jacks x 50 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

Gallows pull up circuit** practice

**mixed implement pull ups, change implements on each set

strength (20  minutes)

Gallows pull up circuit x max. reps in 20 minutes

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

resistance band archer pulls x 25/25 reps

resistance band pull a parts x 50 reps