Archive for December, 2019

general warm up (10 minutes)

Battling Ropes x 100 double waves

Sanddune split squats x 12/12 reps

jumping jacks x 60 reps
side shuffles x 200 feet

specific warm up (5 minutes)

strict pull ups / dumbbell curls set up and light practice

strength (4 rounds)

one superset = strict pull ups x 4 reps + dumbbell curls x 8 reps

conditioning/accessory work (1 round)

alternating sandbag shouldering x 30 reps

Zercher sandbag carry x 150 feet

wrist roller x 10 reps

 

Part 2 Crushing it at the Cave

Posted: December 12, 2019 in Uncategorized

Crushing it at the Cave tonight

Posted: December 12, 2019 in Uncategorized

Events for January, 2020

Posted: December 11, 2019 in Uncategorized
  • We are bringing Iron Brotherhood back after two months away on Jan. 4!

Guys meet at the Cave at 4:30 pm. Be ready to lift big and eat big!

We will be eating at our favorite BBQ place, “Pride of the South”

This will be two hours of  “hands-on”steel mace and club training.

general warm up (10 minutes)

dumbbell bench press x 12 reps

resistance band suitcase deadlifts x 20 reps

Bulgarian bag wood choppers x 15/15 reps

specific warm up (5 minutes)

Axle deadlifts/wheel barrow push set up and light practice

strength (5 rounds)

one round = axle deadlift x 3 reps + heavy wheel barrow push x 50 feet

conditioning/accessory work (2 rounds)

overhead tire carry x 100 feet

weighted push ups x 8 reps

resistance band  pull a parts x 50 reps

general warm up (10 minutes)

mountain climbers x 100 reps

traveling broad jumps x 100 feet

Power Wheel hand walks x 50 feet

specific warm up (5 minutes)

dumbbell clean & push press set up and light practice

strength (20 minutes)

dumbbell clean & push press x 3/3 reps x 5 sets

conditioning/accessory work (2 rounds)

jumping jacks x 50 reps

resistance band push ups x 15 reps

strict pull ups x 5 reps

general warm up (10 minutes)

clock push ups x once around the clock

Bulgarian bag 360’s x 10/10 reps

kettlebell high pulls x 8/8 reps

specific warm up (5 minutes)

bear hug keg squats  set up and light practice

strength (20 minutes)

bear hug keg squats x 4 reps x 7 sets

conditioning/accessory work (1 round)

resistance band baseball swings x 25/25 reps

dumbbell pull overs x 10 reps

dumbbell star complex x 1

recline rope climbs x 5