Posts Tagged ‘thick rope rows’

general warm up (10 minutes)

rear bear crawls x 100 feet

kettlebell V presses x 12 reps

keg squats x 8 reps

medicine ball throw x 15 reps

specific warm up (5 minutes)

thick ropeĀ  grappler rows set up and light practice

strength (20 minutes)

thick rope grappler rows x 15-12-9-6-3 reps

conditioning/accessory work (2 rounds)

Meadows rows x 8/8 reps

Grinder Kord chain push upsĀ  8 reps

 

 

general warm up (10 minutes)

Sanddune power steps x 100 reps

kettlebell figure 8’s to hold x 30 reps

seated resistance band rows x 15 reps

specific warm up (5 minutes)

thick rope rows set up and light practice

strength (20 minutes)

thick rope rows x 12-10-8-6 reps

conditioning/accessory work (2 rounds)

weight stack push downs x 10 reps

Zottman curls x 10 reps