Posts Tagged ‘Underground’

general warm up (10 minutes)

resistance band slow pull a parts x 50 reps

Adex club outside mills x 20/20 reps

Barbarian split squats x 10/10 reps

push ups x 25 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 (1 round)

chain curls x 10/8/6 reps

weight stack push downs x 10/8/6 reps

 

 

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace barbarian walking lunges x 100 feet

windshield wipers x 20 reps

Power Wheel hand walks x 50 feet

specific warm up (5 minutes)

bench press/farmers walk set up and light practice

strength (4 rounds)

bench press x  3 reps

followed immediately by farmers walk x 50 feet

conditioning/accessory work (2 rounds)

Adex club front cleans x 20 reps

Adex mace “10-to-2” x 20 competition reps

after the mace & club work is done do this

pinch grip isometric plate hold x max. time

general warm up (10 minutes)

Adex club side cleans x 40 reps

Adex club inside mills x 15/15 reps

bear crawls x 100 feet

tin mans x 100 feet

Adex mace 360’s x 40 reps

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

sandbag BTN good mornings x 15 reps

dumbbell rack squats x 15 reps

general warm up (10 minutes)

Americanas x 35 reps

Adex club halos x 15/15 reps

Adex club barbarian pull overs x 25 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

Pendlay row/sled push set up and light practice

strength (4 rounds)

Pendlay row x 5 reps followed immediately by heavy sled push x 50 feet

conditioning/accessory work (3 rounds)

recline bar rows a 10 reps

weighted dips x 5 reps

 

general warm up (10 minutes)

Adex club side cleans & lateral pull overs x15/15 reps

Adex club barbarian split squats x 10/10reps

elevated push ups x 15 reps

windshield wipers x 20 reps

specific warm up (5 minutes)

sled push set up and light reps

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

weighted lock out push ups x 5 reps

dumbbell rows x 5/5 reps

Zercher sandbag squats x 10 reps

Just passed the three week mark on Jedd Johnson’s August of Arms program

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate strict front raises x 10 reps

Adex mace grave diggers x 15/15 reps

Adex club shield casts x 30 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 8/8/8/8 reps

conditioning/accessory work (3 rounds)

dumbbell bench press x 15 reps

push ups x 15 reps