Archive for December, 2018

As we approach the end of this year it is much more helpful to review what you accomplished  in 2018 than make grandiose plans for 2019.

If you didn’t have any credible results this year, what makes you think you will be more dedicated and disciplined in the next? So take some time and give that some serious thought.

Are you having a strong finish this year?

If not, why not?

Did you procrastinate and make excuses, or did you relentlessly attack your goals?

These things matter, you must be honest with yourself.

What did you really do this year?

Happy Old Year!

 

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

dumbbell hang power snatch x 10/10 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

bodyweight supersets set up and practice

strength (5 supersets)

2 superset = dips x 5 reps + neutral grip recline rows x 7 reps

conditioning/accessory work (2 rounds)

thick bar Pendlay rows x 5 reps

close grip floor press x 7 reps

The Cave will reopen at 4:00pm today

general warm up (10 minutes)

rear bear crawls x 100 feet

windshield wipers x 20 reps

Adex mace barbarian squats x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 8-8-8-8 reps

conditioning/accessory work (

resistance band good mornings x 20 reps

weighted step ups x 20 reps

weighted calf raises x 20 reps

general warm up (10 minutes)

push ups x 30 reps

Battling Ropes side winders x 50 reps

Power Wheel roll outs x 10 reps

double club flys x 15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 3

thick rope grappler rows x 10 reps

Neuro-Grip push ups x 10 reps

general warm up (10 minutes)

Americanas  x 50 reps

resistance band vertical pull a parts x 50 reps

resistance band pull a parts x 50 reps

Sanddune squats x 20 reps

Burgener drills

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

Bulgarian split squats x 10/10reps

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

resistance band suitcase deadlifts x 20 reps

resistance band archer pulls x 20/20 reps

specific warm up (5 minutes)

lateral loading** set up and light practice

strength (20 minutes)

lateral loading** x 10/10-8/8-6/6-4/4 reps

**Use a keg, stone, or heavy sand bag as needed

conditioning/accessory work (3 rounds)

Adex club side clean/lateral pull over x 10/10 reps

Zercher sandbag cleans x 10 reps