Archive for December, 2018

Happy New Year everyone!

Having trained people for quite a few years now I have seen the New Years weight loss scams over and over again. The sad part is, people keep falling for the hype and lies that resurface every year about this time. Of course scams are not limited to New Years, you just see more of them this time of year.

The people who are already training regularly know better than to fall for this nonsense.

Those who don’t workout are usually the ones who get suckered. Even people who used to workout, but haven’t in years, sometimes swallow the bait also.

The quick fixes and hacks are garbage and can damage your body.

Many of those are very short term programs because they will only work for a while and they are unsustainable.

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Here’s something to consider:

A person who has never worked out will lose weight doing almost any kind of physical activity for a little while. You don’t need celebrity diets, magic pills, or some kind of weird drink. Get out and take a brisk walk, cut back on  junk food, and save your money.

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If you are serious about getting better shape, hire a quality coach or trainer and do what they say. Always check them out first, because some are phonies and others are just new in the fitness business.

Your body will change when you give it a reason to. The human body is smart and very adaptable.

I sincerely hope you have a healthier New Year, so don’t get suckered!

 

 

 

 

 

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 20 reps

Sanddune push ups x 10 reps

keg power press x 5 reps

specific warm up (5 minutes)

triple tire flip & rear drag set up and light practice

strength (20 minutes)

triple tire flip & rear drag x 1-1-1-1-1

conditioning/accessory work (2 rounds)

heavy swings x 10 reps  (100lb minimum)

double palm strikes on heavy bag x 10 reps

 

general warm up (10 minutes)

resistance band pull-a-parts x 100 reps

resistance band sumo high pulls x 15 reps

Sanddune jumps x 15 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

thick bar Pendlay rows x 7 reps

There will not be Open Gym hours today (3-5:30 pm)

Regular schedule resumes at 5:30 pm

general warm up (10 minutes)

Grinder Kord recline rows x 15 reps

Sanddune push ups x 15 reps

resistance vertical pull a parts x 50 reps

specific warm up (5 minutes)

strict barbell press set up and light practice

strength (20 minutes)

strict barbell press x 3 reps x 7 sets

conditioning/accessory work (3 rounds)

double chain press x 5 reps

strict pull ups x 5 reps

dips x 5 reps

January schedule updates

Posted: December 26, 2018 in Uncategorized

Iron Brotherhood Jan. 5, 2019

The Cave will be closed Jan. 17-18, 2019

Quarterly strength & work capacity tests Jan. 21-Feb. 1, 2019

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

barbarian pull overs x 20 reps

Sanddune push ups x 10 reps

keg power press x 5 reps

specific warm up (5 minutes)

triple tire flip & rear drag set up and light practice

strength (20 minutes)

triple tire flip & rear drag x 1-1-1-1-1 

conditioning/accessory work (2 rounds)

heavy swings x 10 reps  (100lb minimum)

double palm strikes on heavy bag x 10 reps