Posts Tagged ‘Underground’

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

weight plate orbits x 20 reps

weight plate strict front raises x 10 reps

mountain climbers 50 reps

traveling broad jumps x 100 feet

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

push press set up and light reps

test #5

push press

Note:  No conditioning/accessory work this week

Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have  hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.

general warm up (10 minutes)

Adex club Americanas x 25/25 reps

Adex mace BTN stretch x 60 seconds x 1/1

resistance band pause face pulls x 20 reps

jumping jacks x 50 reps

sandbag BTN squats x 15 reps

specific warm up (5 minutes)

back squat set up and light reps

test #5

back squats

Note:  No conditioning/accessory work this week

 

general warm up (10 minutes)

clock push ups x twice around the clock

Adex mace BTN stretch x 60 seconds each side

sandbag BTN walking lunges x 100 feet

tuck jumps x 10 reps

specific warm up (5 minutes)

back squats set up and light reps

strength (20 minutes)

back squats x 8/8/8 reps

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 20 reps

dumbbell step ups x 20 reps

 

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 barbarian pull overs x 30 reps

traveling broad jumps x 100 feet

windshield wipers x 20 reps

isometric pull x max. effort x 1/1/1

specific warm up (5 minutes)

deadlifts set up and light reps

strength (20 minutes)

deadlifts x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Romanian deadlifts x 12 rep

dumbbell shrugs x 12 reps

general  warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell swings x 50 reps

Adex club halos x 25/25 reps

Adex mace 360’s x 50 reps

specific arm up (5 minutes)

dead stop bench press set up and light reps

strength (20 minutes)

dead stop bench press x 3/3/3/3/3 reps

conditioning/accessory work (4 rounds)

double palm strikes on the heavy bag x 10 reps

elevated push ups x 10 reps

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