Archive for the ‘how to be healthy’ Category

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell V-presses 10 reps

kettlebell suitcase swings x 30 reps

Adex club 1 hand halos x 15/15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Adex club long cycle lunges x 15 reps

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

resistance band front raise pull a parts x 50 reps

walking kettlebell swings x 100 feet

inch worms x 50 feet

specific warm up (5 minutes)

gorilla sled pulls set up and light practice

strength (20 minutes)

gorilla sled pulls x 50 feet x 4 rounds

conditioning/accessory work (2 rounds)

keg power press x 10 reps

resistance band pause seated rows x 15 reps

 

I have written two posts in the past about aging ruthlessly, and the main point with them was to be better in the second half of your life than you were in the first.

  • Stay healthy
  • stay strong
  • refuse to be marginalized by a culture that does not respect age

I still believe in those things, but today, I want to focus on aging gratefully (not to be confused with the cliché “aging gracefully”, whatever that means).

A couple of months ago I got blind-sided by a medical emergency, but thank GOD I survived it. In looking back, it didn’t make any sense why such a thing would happen, especially since I get plenty of exercise, eat very clean, get plenty of sleep and don’t drink alcohol, smoke, or take drugs.

Regardless of all that, it did happen. It brought me very much in touch with my own mortality. When you realize your death could be only hours, minutes, or seconds away you will never look at life the same way again.

Needless to say, I am very grateful to still be alive and that my health has improved a lot since then. Some people trust in the universe, I trust in the LORD.

I am so grateful just to wake up each morning and be able to get up, go out, and live a robust and vigorous lifestyle.

Every little thing seems amazing to me now. I have always loved the simple things in life, like being with my gorgeous wife, or watching  a beautiful sunrise or sunset, feeling the sun on my skin, feeling a gentle tropical breeze. They all make me feel so much gratitude I really cannot describe it very well.

Having my health and strength restored is an amazing gift, things I will never take for granted ever again.

I am grateful for many things. What are you grateful for today?

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell figure 8’s x 30 reps

dumbbell push press x 10/10 reps

band resisted squats x 15 reps

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 100 feet 1/1/1/1

conditioning/accessory work (2 rounds)

weighted sit ups x 10 reps

weighted step ups 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

general warm up (10 minutes)

rotation push ups x 20 reps

Power Wheel roll outs x 10  reps

Adex club 2 hand front cleans x 20 reps

specific warmup (5 minutes)

high/low sled sprint set up and light practice

strength (4 supersets)

high/low sled sprints x 100 feet 1/1/1/1/1

conditioning/accessory work (2 rounds)

double Adex club side cleans x 30 reps

Adex club long cycle lunges x 20 reps

 

 

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

push ups x 25 reps

resistance band pause  seated rows x 15 reps

Adex club 2 hand front cleans x 15 reps

Burgener  drills

specific warmup (5 minutes)

hang power jerk set up and light practice

strength (20 minutes)

hang power jerk  x 3/3/3/3/3/3/3 reps

Note: Use P.A.P. after set #6

conditioning/accessory work (2 rounds)

dumbbell power jerk x 10/10 reps

Adex arc kneeling 360’s x 30 reps

Note: Adex maces, arcs, & clubs are made in America