June 17, 2026
Pullovers with dumbbells or barbells on a bench are great strength builders. Standing pullovers take it to a whole new level due to the stabilization needed […]
June 16, 2026
General warmup (15 minutes) double club archer pulls x 12/12 reps 2 hand helicopters x 15/15 reps Long cycle rear lunges x 30 reps Specific warmup […]
June 14, 2026
general warmup (15 minutes) double club walking horse stance x 75 feet star complex x 3 BTN stretch x 90 seconds x 1/1 specific warmup (5 […]
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November 26, 2023
general warmup (15 minutes) 2 hand front swings x 40 reps 2 hand side swings x 30 reps shielded front pullovers x 24 reps 1/2 kneeling […]
November 15, 2023
general warmup (15 minutes) barbarian rear walking lunges x 20 reps seated 2 hand twists x 30 reps 1/2 kneeling wide stance flys x 20 reps […]
November 12, 2023
general warmup (15 minutes) 2 hand side swings x 50 reps babarian lateral lunges x 20 reps 2 hand slashes x 12/12 reps battering rams x […]
October 8, 2023
general warmup (15 minutes) double club front lunge flys x 15 reps barbarian lateral lunges x 15 reps 1/2 kneeling wide stance Ahrens press x 10 […]
September 14, 2023
general warmup (15 minutes) Americanas x 35 reps 1/2 kneeling flys x 25 reps barbarian knee walkups x 15 reps battering rams x 12/12 reps specific […]
September 8, 2023
general warmup (15 minutes) uppercut press x 10/10 reps horizontal mace strikes x 10/10 reps double club snatch x 10 reps seated Gama casts x 10/10 […]