Archive for August, 2017

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

Here are a couple of important dates and events:

Sept. 2–Iron Brotherhood meets at 4:30pm for heavy lifting and feasting

Sept. 4–“Hard Labor” Day is an annual day of extra tough training (yes, we will train on Labor Day)

Oct. 2-13–Quarterly Strength & Work Capacity Tests

During the deadlift portion of the tests we will hold our Deadlifts For Disaster Relief event benefitting our mobile team as they help rebuild homes for people in flooded areas or who have been hit by tornados, earthquakes, etc.

general warm up (10 minutes)

resistance band pull a parts x 75 reps

resistance band pause face pulls x 20 reps

push ups x 20 reps

bodyweight squats x 20 reps

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

snatch set up and light reps

strength (20 minutes)

snatch x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

snatch grip high pulls x 5 reps

Ahrens press x 10 reps

weighted calf raises 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

 

In two days, GOD willing, I will be 67 years young. Almost six decades ago I was diagnosed as terminally ill. Obviously, I did not die.

I believe GOD heard and answered my parents prayers.

20170217_141312_hdr-1

I am thankful to still be here and I want to make every day count! It is very important to me to be fit and strong for my entire life; and to help others to do the same.

Our mindset is vitally important in achieving this. As long as you have breath in your body, you are not done. You are still in the game.

I did a lot of manual labor over the years and I am thankful for it. I worked all kinds of hard physical jobs. It made me value strength and tenacity.

I developed a “never quit” attitude over the years. No hard physical job was going to break me!

Many days I came home totally sweated out, dirty, and exhausted, then got right up the next day and headed back for more.

Depending on the job, I might be unloading 100lb bags of Marcite or 94lb bags of Portland cement inside freight cars all day (which feel like 130 degrees inside).

On other jobs I was cutting trees all day or working construction.

The point is this, strength matters every day and you can be strong every day.

In fact, you must be strong every day. There is no off season. You cannot afford to just shut down and quit trying because you turn a certain age, like 40.

I no longer do manual labor for a living; but I do a lot of manual labor at my gym, the Cave. There is not excuse for not being strong no matter what your age is.

Remember, weakness invites aggression. Weakness makes you a target.

Refuse to be weak at any age!