Archive for the ‘healthy body’ Category

general warm up (10 minutes)

resistance band pull a parts x 75

resistance band archer pulls x 20/20 reps

roatation push ups x 20 reps

windshield wipers x 20 reps

Adex club Gama casts x 20 reps

specific warm up (5 minutes)

Fat Grip floor press set up and light reps

strength (20 minutes)

Fat grip floor press x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

Triset-tricep complex x 3 reps

 

general warm up (10 minutes)

Battling Ropes x 100 waves

inch worms x 50 feet

tin mans x 100 feet

Adex mace 360’s x 30 reps

specific warm up (5 minutes)

bear hug keg carry set up and light practice

strength (3 rounds)

bear hug keg carry x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

resistance band straight arm push downs x 20 reps

Woodall curls x 10/10 reps

 

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

Adex mace swings x 15/15 reps

Adex mace cross over swings

Adex club mills x 30 reps

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (20 minutes)

Grinder Kord complex, one round =10 reps each of  I/Y/T/A

conditioning/accessory work (2 rounds)

Grinder Kord overhead pulls** x 15 reps

(**use a sit-back position with torso inclined forward

to keep the handles over your head)

wide grip recline bar rows x 15 reps

 

Note–All classes will be used for testing Jan. 1-12 except for the
6:30am steel club & mace classes
general warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 50 reps
Adex club long cycle swipes x25 reps
Sanddune push ups x 15 reps

specific warm up (5 minutes)
bench press set up and light practice

bench press test

specific warm up (5 minutes)

deadlift set up and light practice

deadlift test

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm up (10 minutes)

rear bear crawls x 100 feet

Adex club outside mills x 15/15 reps

Adex mace barbarian squats  15 reps

Sanddune squats x 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

test

squat cleans

NOTE–ALL MAKE UP  TESTS WILL BE DONE MEXT WEEK

 

Enjoying the holidays is a good thing, since many get to be with their families and friends and relax together.

When holidays are over, many will realize how threw their discipline away. They ate and drank way too much and sat on their butts way too much, also. They generally feel lousy and guilty.

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That in itself is bad enough, but here’s a little more perspective on it.

You didn’t die from it. In fact, it sure didn’t help your health and fitness level to improve, but it wasn’t fatal.

So if you over eat, drink too much booze, smoke, and don’t exercise regularly over the course of months and years; you will wreck your health and probably die young.

The fact is, you need to be disciplined all year long, day in and day out, to make ongoing progress.

 

That’s just how it is.

 

I always say, “You get to choose.”

Choose wisely!

 

general warm up (10 minutes)

Battling Ropes x 100 waves

bend & reach x 20 reps

jumping jacks x 40 reps

Sanddune  push ups (on fists) x 20 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

dumbbell rows x 5/5 reps

close grip floor press x 10 reps