Archive for September, 2017

general warm up (10 minutes)

Sanddune fingertip hand walks x 50 reps

Adex club diagonal pull overs x 10/10 reps

Adex arc 360’s x 40 reps

tin mans x 100 feet

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

strict barbell press set up and light reps

strength (20 minutes)

strict barbell press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

neutral grip recline rows x 10 reps

diamond push ups x 10 reps

That will differ for each person as Dr. Fred Hatfield pointed out in his “7 Laws Of Training”, the law of individual differences is listed first. No two people will make exactly the same progress.

Here’s one person who got pretty strong in about 5 months, though he was incredibly weak when he started. The main thing I stressed with him was to be consistent in his training.

Where you want to go is more important than where you start.

Just get started and don’t quit!

Yesterday he accomplished a very difficult task:

L-sit rope climb (arms only, of course) as shown below

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general warm up (10 minutes)

Sanddune fist push ups x 20 reps

Adex club side cleans x 50 reps

Adex  mace grave diggers x 15/15 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

weighted pull ups/dips set up and light practice

strength (20 minutes)

weighted pull ups/dips x 7/6/5/4/3/2/1 reps each

conditioning/accessory work (2 rounds)

Grinder Kord flys/reverse flys x 15 reps each

chain presses x 10/10 reps

 

 

general warm up (10 minutes)

Sanddune fist push ups x 20 reps

Adex club shield casts x 30 reps

jumping jacks x 40 reps

mountain climbers x 50 reps

specific warm up (5 minutes)

farmers walks set up and light practice

strength (20 minutes)

farmers walks x 200 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

seated isometric pull x maximum time (use a  heavy resistance band)

chain curls x 10 reps

French press x 10 reps

 

 

 

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

Sanddune push ups (on fists) x 20 reps

Adex club front cleans x 15 reps

Power Wheel rollouts x 10 reps

dumbbell push press x 10 reps

specific warm up (5 minutes)

Strongman log “ground-to-overhead” set up and light reps

strength (20 minutes)

Strongman log “ground-to-overhead” x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

lock out weighted sit ups x 10 reps

weight stack push downs x 10 reps

 

 

 

 

 

The Cave is home to “the dedicated, coachable few”.

They know that 100% effort is always expected in every training session.

I hold my own self, and them to a high standard!

Consistency in training is required from everyone. Hit and miss attendance is not tolerated.

I screen people hard when they inquire about our training, and that applies to those returning to training at the Cave after being gone for an extended period of time.

I have to know they are very seriously dedicated before I let them return.

New people are welcome to come in for an interview, and I will see if they have the right attitude about training.

I also am raising our training fees next month, which further reduces the chance of unqualified prospects coming. (People who are consistently training with me at this time will not be affected by the rate increase)

People who are just price shopping should go somewhere else.

We don’t play silly games here, we get results!

general warm up (10 minutes)

Sanddune finger tip hand walks x 50 reps

Sanddune split squats x 10/10 reps

Americanas x 50 reps

Adex club long cycle swipes x 25 reps

rear bear crawls x 100 feet

specific warm up (5 minutes)

rack pulls set up and light reps

strength (20 minutes)

rack pulls x 3/3/3/2/2/2/1/1/1 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

weighted step ups x 20 reps