general warm up (10 minutes)
Resistance band archer pulls x 20/20 reps
Grinder Kord flys x 15 reps
Adex club 2 hand front cleans x 20 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
tri set tricep complex x 4 reps
heavy dumbbell rows x 4/4 reps
On August 21 the registration for our NC certification will go up from $349 to $399.
Action-takers will register today !
https://macefit.com/north-carolina-certification/
There is an opportunity for one person to go in on a two for one discount, we already have the first person standing by. That means you could attend the certification for only $175 !
Like I said, only person will get this deal, so be the first to step and take action!
Text me or call me at (941)228-8341
E-mail me at cavestrongnation@gmail.com
First come, first serve!
General warm up (10 minutes)
resistance band pause face pulls x 20 reps
Sanddune plyo push ups x 10 reps
Sanddune jumps x 10 reps
specific warm up (5 minutes)
dumbbell clean & power jerk set up and practice
strength (20 minutes)
dumbbell clean & power jerk x 5/5-5/5-5/5-5/5-5/5 reps
conditioning/accessory work (2 rounds)
Adex club side strikes x 10/10 reps
isometric horse stance x 30 seconds
General warm up (10 minutes)
kettlebell figures 8’s x 30 reps
mountain climbers x 100 reps
resistance band suitcase deadlifts x 20 reps
clock push ups x twice around the clock
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds )
Adex club standing 2 hand figure 8’s x 20 reps
Adex club Ahrens press x 10 reps
weighted sit ups x 10 reps
general warm up (10 minutes)
mountain climbers x 100 reps
leg lifts x 25 reps
push ups x 25 reps
Adex club long cycles x 25 reps
specific warm up (5 minutes)
bodyweight superset up and light practice
one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps
strength (20 minutes)
bodyweight supersets x 1-1-1-1
conditioning/accessory work (2 rounds)
Adex club Russian front raises x 10 reps
hollow rocks x 10 reps
