Archive for the ‘health’ Category

2018-09-03 04.48.40

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

alternating kettlebell swings x 30 rep

Adex club wood choppers x 15/15 reps

barbarian squats x 20 reps

specific warm up (5 minutes)
triple tire flip & rear drag set up and light practice

strength (3 rounds)

triple tire flip & rear drag (back to starting point) x 3

conditioning/accessory work (1 round)

keg power press x 10 reps

keg squats x 10 reps

Power Wheel rollouts x 10 reps

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

Russian plank walk ups x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

weighted pull ups set up and light practice

strength (20 minutes)

weighted pull ups x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

double dumbbell push press x 10 reps

double chain curls x 10 reps

hollow rocks x 20 reps

general warm (10 minutes)

alternating kettlebell swings x 30 reps

bear crawls x 100 feet

traveling broad jumps x 100 feet

seated resistance band pause rows x 15 reps

specific warm up (5 minutes)

triple tire flip & rear pull set up and practice

strength (20 minutes)

triple tire flip & rear pull** x 1/1/1/1

**(note–pull back to starting point)

conditioning/accessory work (2 rounds)

keg power press x 5 reps

recline bar rows x 15 reps

Fill in the blanks–

  1. live a long and meaningful life
  2. die anyway

Cynics, skeptics, and negative people like to dwell on answer 2. They love to tell people that all their efforts to be healthy  and their self-discipline are pointless wastes of time.

The stories still circle around and around about the person who “they say” smoked like a chimney, drank a lot of booze and lived to 100 years old.

My choice is answer 1, to live a long and meaningful life. Answer 2 is inevitable for every person (unless the LORD returns first and gets us off this planet).

I recently said, “Life is short, why make it miserable too?”

So stick to your discipline and healthy habits. It is worth the effort in order to have a wonderful life full of rich and treasured memories.

“This is the day the LORD has made, and I will rejoice and be glad in it.”

 

general warm up (10 minutes)

clock push ups x 3 times around the clock

resistance band archer pulls x 20/20 reps

double Adex club barbarian squats x 15 reps

strict pulls x 10 reps

specific warmup (5 minutes)

thick bar Pendlay rows press set up and practice

strength (20 minutes)

thick bar Pendlay rows x 4 rest pause sets

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

dumbbell pull overs x 10 reps

 

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

windshield wipers x 20 reps

elevated push ups x 15 reps

Adex club barbarian pull overs x 25 reps

 

specific warmup (5 minutes)

band-resisted dead stop bench press set up and light practice

strength (20 minutes)

band-resisted dead stop bench press x 3/3/3/3/3/3/3 reps

Note:  Use P.A.P right before the last set

conditioning/accessory work (3 rounds)

weighted push ups x 10 reps

dips x 5 reps

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club figure 8 to hold x 30 reps

Adex mace walking lunges x 100 feet

recline rope climb x 3

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Adex club Turkish get ups x 3/3

sandbag shouldering x 10/10 reps

after both rounds are done, then finish with

1 hand Adex arc isometric hold x max time each side