Archive for the ‘fit Moms’ Category

general warm up (10 minutes)

Battling Ropes x 100 waves

dislocates x 10 reps

tin mans x 100 feet

tuck jumps x 10 reps

specific warm up (10 minutes)

Burgener drills

snatch-grip high pulls set up and light practice

strength (20 minutes)

snatch-grip high pulls x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

snatch-grip recline bar rows x 10 reps

Adex club long cycle swipes x 25 reps

 

 

 

 

general warm up (10 minutes)

Sanddune fingertip hand walks x 50 reps

Adex club diagonal pull overs x 10/10 reps

Adex arc 360’s x 40 reps

tin mans x 100 feet

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

strict barbell press set up and light reps

strength (20 minutes)

strict barbell press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

neutral grip recline rows x 10 reps

diamond push ups x 10 reps

At the Cave, I do my utmost to provide the most effective training that I can.

However, what people do when they are not there can sabotage all their hard work.

I advise people to do several simple things, besides training consistently:

  • get plenty of sleep
  • eat plenty of high quality protein, fats, & carbs
  • stay hydrated
  • handle the daily stress of life well

If a person does not dial in all these things, in addition to their training, then their results will be minimal at best.

It’s not rocket science, none of it is complicated or magic.

However,  no one can make anyone do these things.

It requires a lot of self-discipline and many people do not have enough of  that, mainly because it requires some sacrifice. It requires leaving their comfort zone for good.

That’s all it takes, and it works.

 

 

 

 

20161219_181853_li“Life doesn’t come with convenient handles on it.”

–Drew Wolter

20161201_184815Training after a long day at work takes extra discipline, but it is worth it!

Summer is just about here and so is the next “fat panic” across America.

This occurs   around New Years also. It is very predictable.

The unreasonable fear of looking bad in a bathing suit suddenly hits those who have neglected their health and fitness all the rest of the year.

Here’s the main problem, though:

  • slick marketers know this and prey on the people caught up in the panic
  • every slick scheme imaginable will be promoted through the media, Internet, etc.
  • gullible, uninformed people will buy almost anything to get slimmer fast

You can help prevent your family and friends from getting suckered by  the con artists out there by making them aware of this. Some still won’t listen, but some might.

Remember:

  • No one can safely get a lean attractive body in just a few days or even weeks
  • Rapid weight loss scams are dangerous
  • Losing weight fast with a crazy diet usually entails losing muscle mass and other things your body needs
  • It takes good program design and a solid work ethic to get fit and lean

The people who will look great in a bathing suit his summer are already in excellent shape, they bare not in panic mode. They trained all winter. There are NO shortcuts or magic formulas!

My approach overall is strength and fitness are the main priorities

However, train the right way for strength and fitness and the improved looks are just a byproduct of that.

Don’t let the people you care about get suckered!