Posts Tagged ‘technique’

general warm up (10 minutes)

Americanas x 50 reps

resistance pause face pulls x 20 reps

Adex club long cycle swipes x 30 reps

Airborne Heismans x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/3/3/3/3 reps

conditioning/accessory work ( 2 rounds)

Zercher sandbag cleans x 15 reps

lateral tire throws x 100 feet

 

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general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell suitcase swings x 35 reps

sandbag shouldering x 10/10 reps

sandbag BTN strict press x 10 reps

specific warm up (5 minutes)

Z press set up and light reps

strength (20 minutes)

Z press x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

seated Adex club pull overs x 10 reps

seated Adex club isometric crucifix hold x max. time

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

resistance band Sumo high pulls x 20 reps

Zercher sandbag cleans x 10 reps

specific warm up (5 minutes)

squat cleans set up and light reps

strength (20 minutes)

squat cleans x 6/6/6/6 reps

conditioning/accessory work (2 rounds)

kettlebell globe squats x 10 reps (note–hold the globe between the palms of open hands)

resistance band pull a parts x 50 reps

 

 

general warm up (10 minutes)

Adex club halos x 15/15 reps

push ups x 30 reps

jumping jacks x 50 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

close grip bench x 12 reps

diamond push ups x 12 reps

Zottman curls x 12 reps

general warm up (10 minutes)

resistance diagonal pull a parts x 10/10/10/10 reps (switch the angle each set)

dislocates x 10 reps

Adex mace BTN stretch x 60 seconds x 1/1

tuck jumps x 15 reps

bear crawls x 100 feet

specific warm up (5 minutes)

barbell cleans set up and light reps

strength (20 minutes)

barbell cleans x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

Zercher sandbag cleans  x 10 reps

isometric kettlebell rack hold x maximum time