Archive for the ‘how to be healthy’ Category

general warm up (10 minutes)

Americanas x 50 reps

rotation push ups x 20 reps

double Adex club front swings x 50 reps

kettlebell rack carry x 100 feet

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (20 minutes)

rear sled pulls x 100 feet x 1-1-1-1-1

conditioning/accessory work (2 rounds)

thick rope rows x 15 reps

Sanddune split squats x 10 /10 reps

general warm up (10 minutes)

barbarian squat lunges x 50 feet

double club kneeling flys x 15 reps

sandbag shouldering x 10/10 reps

specific warm up (5 minutes)

sled push + farmers walk set up and light practice

strength (4 rounds)

1 round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (1 round)

Grinder Kord 1 legged squats x 7/7 reps

kettlebell V presses x 15 reps

pause supermans x 15 reps

isometric pinch grip plate hold x max. hold time

general warm up (10 minutes)

resistance  band pull a parts x 100 reps

Adex club barbarian pull overs x 25 reps

clock push ups x twice around the clock

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds )

snatch grip high pulls x 8 reps

seated resistance band snatch grip rows x 8 reps

Sanddune push ups x 16 reps

general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell figure 8’s x 50 reps

Sanddune jumps x 15 reps
specific warm up (5 minutes)
high/low sled sprint set up and light practice
strength (3 rounds)
high/low sled sprint x 200 feet
conditioning/accessory work (2 rounds)

hanging knee raises x 15 reps

Sanddune push ups x 15 reps

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?