Archive for the ‘fat loss’ Category

general warm up (10 minutes)

overhead weight plate carry x 200 feet

rear walking lunges x 100 feet

Adex club pull overs x 30 reps

Adex mace “10-to-2” x 20 reps {note–use competition counting method}

specific warm up (5 minutes)

dumbbell clean & power jerk set up and light reps

strength (20 minutes)

dumbbell clean & power jerk 3/3-3/3-3/3-3/3 reps

conditioning/accessory work (2 rounds)

Adex mace 360’s x 30 reps

keg power press x 10 reps

Zercher sandbag cleans x 8 reps

strict pull ups x 6 reps

 

general warm up (10 minutes)

mountain climbers x 100 reps

tuck jumps x 10 reps

resistance band archer pulls x 20/20 reps

Adex club long cycle swipes x 20 reps

specific warm up (5 minutes)

high/low sled sprint set up and light practice

strength (20 minutes)

high/low sled sprint x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

kettlebell V presses x 10 reps

seated Adex club diagonal pull overs x 15/15 reps

 

Each week I get an assignment from my Mace Coach, Rik Brown, this was part of my “homework”. I did 6 rounds, these were the last two.

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dumbbell hang power snatches x 10/10 reps

Adex club long cycle swipes x 30 reps

dislocates x 10 reps

specific warm up (5 minutes)

dead stop squats set up and light reps

strength (20 minutes)

dead stop squats x 3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

resistance band good  mornings x 20 reps

0ne arm farmers walks x 100 feet

Adex mace 360’s x 40 reps

 

I have often said that weakness invites aggression. In nature, the strong eat the weak and the fast eat the slow.

Why do people think they are exempt from this cycle of nature?

The “popular” culture is just the opposite. Excellence, winning, and being first are shunned.  The people are mainly soft, fat,  and weak, but many thinks that’s okay.

It is not okay!

I see young guys who can’t change a flat tire on their car. They don’t mow their own lawn. Manual labor is not even considered an option if they want some money.

A hard day’s work would probably kill them.

That is why I am thankful for the people who stand up and do something to reverse this mess. I network with some of the strongest people on the planet. They are strong mentally and physically.

They, like myself,  refuse to accept the status quo.

Coaches are in a unique place to make a difference for the better.

I commend every coach that stands up and says that being a wuss is unacceptable!

 

 

 

 

 

general warm up (10 minutes)

resistance band archer pulls x 30/30 reps

Adex club barbarian squats x 15 reps (use two clubs)

Power Wheel hand walks x 50 feet

recline rope climb x 3

specific warm up (5 minutes)

grappler close grip rows set up and light reps

strength (20 minutes)

grappler close grip rows x 12/10/8/6 reps

conditioning/accessory work (2 rounds)

seated pause close grip rows x 20

diamond push ups x 15 reps

pinch grip isometric plate hold x maximum time

 

general warm up (10 minutes)

rear bear crawls x 100 feet

alternating leg lifts x 40 reps

sprawls x 20 reps

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

sandbag complex set up and light practice

strength (sandbag complex x 2 rounds)

shouldering x 10/10 reps

Zercher cleans x 10 reps

BTN squat & push press x 10 reps

hang power snatches x 10 reps

carry x 100 feet

conditioning/accessory work (2 rounds)

Power Wheel rollouts x 10 reps

Adex club Gama casts x 20 reps