Archive for the ‘cave strong nation’ Category

general warm up (10 minutes)

Sanddune power steps x 50 reps

weight plate orbits x 20 reps

resistance band push ups x 15 reps

double dumbbell cleans x 10 reps

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 8 reps

1 hand dumbbell rows x 12/12 reps

 

general warm up (10 minutes)

vertical pull a parts x 35 reps

clock push ups x once around the clock

seated resistance band pause rows x 10 reps

leg scissors x 20 reps

specific warm up (5 minutes)

strict overhead chain press set up and light practice

strength (20 minutes)

strict overhead chain press x 5 reps x 5 sets

conditioning/accessory work (1 round)

JM press x 8 reps

wrist rollers x 10 reps

seated EZ bar curls x 12 reps

 

 

general warm up (10 minutes)

rear bear crawls x 100 feet

Bulgarian bag wood choppers x 15/15 reps

Bulgarian bag snatches x 10 reps

resistance band “palms up” pull a parts x 50 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 12-10-8-6-4 reps

conditioning/accessory work (2 rounds)

recline rope climbs x 5

Sanddune push ups x 10 reps

Leadership is an elusive term, so to simplify it look at this way.

If people are following you in the real world, then you are a leader.

If no one is following you there, you are not a leader.

It’s just that simple.

Following you on social media is not even close when it comes to real leadership.

That’s why I emphasize THE REAL WORLD. 

There is minimal risk or reward in following someone online.

Real leaders have real people following them in real situations.

It’s just that simple.

For example, this weekend I got to work with a man I respect in the strength and fitness world. Jim Denofa.

He  owns a large gym,  CrossFit Havoc in Bradenton, Florida. Jim has solid experience in Powerlifting and Strongman also.

Yet he was the  very first  Mace Fit® Certified Coach in all of CrossFit.

Why would he want to learn steel and club training too?

Because he is a leader, that’s why,  and leaders take risks to learn and improve.

Much respect to Jim as well as Austin Reyes who followed him into Mace Fit®!

 

 

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance pause face pulls x 20 reps

alternating sandbag shouldering x 20 reps

mountain climbers x 75 reps

specific warm up (5 minutes)

Zercher sandbag cleans set up and light practice

strength (20 minutes)

Zercher sandbag cleans x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

Sandbag BTN power jerk x 12 reps

double dumbbell curls x 10 reps

dumbbell pull overs x 8 reps

general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord flys x 15 reps

mountain climbers x 100 reps

Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)

keg loading set up and light practice

strength (20 minutes)

keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)

goblet squats x 15 reps

rsistance band pull a parts x 50 reps

general warm  up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance band paddling x 20/20 reps

sandbag shouldering x 20 reps

Zercher  sandbag cleans x 10 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8-4 reps

conditioning/accessory work(2 rounds)

lateral keg loading x 10/10 reps

recline bar rows x 10 reps