Posts Tagged ‘trainers near Sarasota’

general warm up (15 minutes)

chimp walks x 100 feet

sledge hammer strikes x 15/15 reps

alternating sandbag shouldering x 20 reps

clock push ups x one around the clock

specific warm up (5 minutes)

Strongman combo set up and light  practice

strength (4 rounds)

one round = log “G to O.H.” x 5 reps + Axle deadlift x 5 reps

conditioning/accessory work (2 rounds)

tire flips x 5 reps

heavy tappers x 7/7 reps

weighted sit ups x 10 reps

 

 

general warm up (15 minutes)

kettlebell figure 8’s to hold x 30 reps

Sanddune split squats x  12/12 reps

Bulgarian bag snatches x 10 reps

mountain climbers x 80 reps

specific warm  up (5 minutes)

superset set up and practice

strength (4 rounds)

one superset = Grinder Kord flys x 12 + Grinder Kord reverse flys x 12 reps

conditioning/accessory work (2 rounds)

alternating kettlebell rows x 20 reps

barbarian pull overs x 30 reps

general warm up (10 minutes)

Americanas x 50 reps

resistance band pull a parts x 120 reps

rotation push ups x 20 reps

barbarian spit squats x 12/12 reps
specific warm up (5 minutes)

banded kettlebell bench press set up and light practice
strength (20 minutes)

banded kettlebell bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)

close grip floor press x 12 reps

barbell  rows x 10 reps

Sanddune plyo push ups x 8 reps

 

general warm up (10 minutes)

“palm up” resistance band pull a parts x 50 reps

diagonal pull a parts x 25/25 reps

diamond push ups x 15 reps

wide grip recline bar rows x 15 reps

specific warm up (5 minutes)

isometric overhand pulls set up and practice

strength (5 rounds)

isometric overhand pulls x max. effort

conditioning/accessory work (3 rounds)

dumbbell pull overs x 10 reps

pause bat wing rows x 10 reps

 

 

general warm up (10 minutes)

Sanddune power steps x 50 reps

weight plate orbits x 20 reps

resistance band push ups x 15 reps

double dumbbell cleans x 10 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 8 reps

1 hand dumbbell rows x 12/12 reps

 

2019-10-29 22.21.19

general warm up (10 minutes)

rear bear crawls x 100 feet

tin mans x 100 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

keg squats set up and light practice

strength (20 minutes)

keg squats x 7 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord flys x 15 reps

pause supermans x 15 reps