Archive for June, 2017

Freedom is gained and kept through strength.

A country full of weak people is not a strong country.

No one ever won a battle through whining and being a useless, weak cry baby.

Thank GOD we have a small percentage of  our citizens that are very tough, smart, and ready to fight anywhere, any time to defend our freedom.

Keeping our mission of dewussifying America in focus, we will be open on July 4.

Weakness invites aggression, but strength crushes it!

 

 

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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general warm up (10 minutes)

weight plate orbits x 30 reps

weight plate strict front raises x 15 reps

dumbbell pull overs x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

rack pull set up and light reps

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 20 reps

wide grip recline bar rows x 10 reps

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Never accept less than 100% from yourself!

I won’t accept less than that from you either, but first I will show you by what I do.

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dumbbell hang power snatches x 10/10 reps

Adex club long cycle swipes x 30 reps

dislocates x 10 reps

specific warm up (5 minutes)

dead stop squats set up and light reps

strength (20 minutes)

dead stop squats x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

resistance band good  mornings x 20 reps

0ne arm farmers walks x 100 feet

Adex mace 360’s x 40 reps