Archive for the ‘fitness’ Category

True story

Back in my rowdy, younger days I worked a lot of hard manual labor jobs. I mean I worked really hard jobs!

After work, we’d sit on the tail gate of my buddy’s pick-up truck and drink beer.

We’d be all sweaty and dirty and worn out; but it didn’t matter; the beer was cold.  The next day we’d do it again, as always.

So one day, we’re sitting there drinking quarts of beer at a convenience store. A guy had just finished pumping his gas and took off.

Nothing unusual about that except he forgot to take the nozzle to gas hose out and ripped the pump right off its base. Flames starting shooting up and we sprinted off behind the gas station and jumped into a drainage ditch, along with other folks running for their lives.

Saving your life is a high priority, but the funny thing is, we saved the beer. That made beer a pretty high priority at the time.

I still had a quart bottle in my hand. (No joke, you just can’t make this kind of thing up)

Fast forward a few decades, my drinking days have been over for a long time; but I still do hard manual labor at the Cave.

GOD has given many “second chances” and now I make strength and fitness very high priorities; both for myself and those I train.

Having good priorities leads to a much better life, and probably longer, too.

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)

resistance band pause face pulls x 20 reps

dislocates x 10 reps

side shuffles x 200 feet

traveling broad jumps x 100 feet

pause supermans x 15 reps

specific warm up (10 minutes)

pause back squats set up and light practice

strength (20 minutes)

pause back squats x 5/5/4/4/3/3 reps

conditioning/accessory work (2 rounds)

barbarian  split squats x 10/10 reps

sandbag BTN good mornings x 15 reps

 

 

 

 

general warm up (10 minutes)

Sanddune hand walks (on fists) x 50 reps

resistance band archer pulls x 30/30 reps

Adex club halos x 15/15 reps

rear bear crawls x 100 feet

specific warm up (10 minutes)

grappler bar rows set up and light reps

strength (20 minutes)

grappler bar rows x 10/10/8/8/6/6/4/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

grappler twists x 10 reps

strict pull ups x 5 reps

 

 

 

 

When I was growing up a “black & blue” just meant a bruise. It didn’t have any hidden meanings or subtle agendas; it was just a common phrase.

Sometimes when doing hard work or training you get bruised up (like catching your finger between two 45lb plates or dropping one on your foot)

You won’t die, but it gets your attention!

Anyway, we are open the day after Thanksgiving.

So, instead of following the herd to the stores and fighting for a parking spot on Friday, just go train instead.

If you are local, or on vacation, come to the Cave.

You can shop online later anyhow.

general warm up (10 minutes)

push ups x 20 reps

medicine ball chest passes x 10 reps

Adex mace barbarian split squats x 10/10 reps

resistance band archer pulls x 25/25 reps

specific warm up (10 minutes)

sled push/famers walk set up and light practice

strength (20 minutes)

sled push x 50 feet + farmers walk x 50 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

one hand farmers walk x 200 feet

weighted sit ups x 10 reps

seated resistance band rows x 10 reps

 

 

 

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell suitcase swings x 30 reps

resistance band Sumo deadlifts x 15 reps

push ups x 20 reps

specific warm up (10 minutes)

reverse band deadlifts set up and light practice

strength (20 minutes)

reverse band deadlifts x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

dumbbell deadlift x 10 reps

after both rounds are completed, then do

pinch grip weight  plate holds for maximum time x 1