Archive for the ‘hard-core workouts’ Category

“HARD LABOR” DAY  is our annual celebration of

the blessing of hard physical work

general warm up (10 minutes)

Adex club inside mills x 20/20 reps

Adex club  pull overs x 20 reps

clamp curls x 15 reps (learned from Jedd Johnson)

Adex mace barbarian squats x 20 reps

specific warm up (5 minutes)

keg/stone/sandbag carry set up and light practice

strength (20 minutes)

keg/stone/sandbag carry  x 100 feet x 1/1/1/1/1 Note:  Use at least 100 lb

conditioning/accessory work (3 rounds)

straight arm push downs (with 5 second negatives) x 15 reps

heavy Adex club front cleans x 15 reps

 

First of all, I did the program, I didn’t just read about it.

31 workouts in 31 days was tough, but well worth the effort and time.

Jedd knows how to write good, solid training programs.

My main “take aways” from this were–

  • I could handle a lot more volume than I previously thought I could
  • The same goes for frequency of training
  • My weak spots & previous injuries were addressed successfully
  • I could  gain muscle and strength in a shorter period of time than I thought possible
  • Recovery went better than expected with back-to-back training days
  • All the results were measureable and observable

I would highly recommend this program if you want to put on some muscle and get stronger. Who wouldn’t want that?

Here’s a quick look at what’s going on with my arm training at the Cave

simple training–push and carry heavy stuff

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general warm up (10 minutes)

weight plate orbits x 30 reps

weight plate strict front raises x 15 reps

dumbbell pull overs x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

rack pull set up and light reps

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 20 reps

wide grip recline bar rows x 10 reps