Archive for the ‘#airgym’ Category

 

General warm up (10 minutes)

rotation push ups x 20 reps

dumbbell hang power snatch x 10/10 reps

sandbag shouldering x 10/10 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

Zercher sandbag cleans set up and light practice

strength (20 minutes)

Zercher sandbag cleans x 6-8-10-8-6 reps

conditioning/accessory work (2 rounds)

Jeffries dumbbell star complex x 1

isometric bear hug  keg hold x maximum time

 

 

Every month this group of guys get together to train hard and feast afterwards.

Iron Brotherhood today #cavestrongnation #cardiowithoutrunning

A post shared by Frank DiMeo (@cavepicz2) on

#cavestrongnation #cardiowithoutrunning

A post shared by Frank DiMeo (@cavepicz2) on

This is the only free thing we do at the Cave.

IMG_20180804_181200

 

Six years ago, I posted video about small gyms on my old YouTube channel .  made that video to encourage other small gym owners, like myself, who could end  up surrounded by big fancy chain gyms or “globo” gyms. The big gyms didn’t take us seriously.

However, much has changed since I made that video. Now we have them surrounded!

Small gyms are all over the place in the U.S. and many other countries.

People are burning out on big gyms and looking for something better and for coaches that actually care about their health and fitness.

The main points I made then are still valid today

  • don’t be intimidated
  • stay true to your vision for your own small gym
  • remember, they can’t offer what you can
  • they don’t do what you do
  • they are not you and do not have all the experience you have
  • they are not your competition any more than cows are to sharks
  • keep getting results for the people you train and for yourself
  • be authentic
  • keep learning
  • rise above the herd

If you already have a small gym in your garage, back yard, at a local park or wherever, you might find Garage Gym Life Magazine helpful and encouraging.

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

leg lifts x 25 reps

push ups x 25 reps

Adex club long cycles x 25 reps

specific warm up (5 minutes)

bodyweight superset up and light practice

one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps

strength (20 minutes)

 bodyweight supersets x 1-1-1-1

conditioning/accessory work (2 rounds)

Adex club Russian front raises x 10 reps

hollow rocks x 10 reps

 

general warm up (10 minutes)

double Adex club front swings x 50 reps

jumping jacks x 50 reps

dislocates x 10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

BTN sandbag  good mornings x 20 reps

resistance band baseball swings x 20/20 reps

Adex club lateral pull overs x 10/10 reps

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

alternating kettlebell swings x 30 reps

Inch worms x 50 feet

windshield wipers x 20 reps

specific warm up (5 minutes)

Burgener drills

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Adex club long cycles x 30 reps

Adex mace 10-to-2 x 20 reps