Archive for the ‘Memorial Day’ Category

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

 

general warm up (10 minutes)

clock push ups x twice around the clock

tin mans x 100 feet

side shuffles x 200 feet

double Adex club front cleans x 15 reps

Burgener  drills

specific warmup (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 3/3/3/3/3/3/3 reps

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

conditioning/accessory work (3 rounds)

Iron Boot squat/knee raises x 20 reps

Adex arc kneeling 360’s x 30 reps

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

 

 

 

 

 

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)

clock push ups x twice around the clock

Adex club inside  mills x 20/20 reps

alternating leg lifts x 40 reps

Adex mace “10-to2” x 20 reps (using competition counting method)

traveling broad jumps x 100 feet

specific warm up (5 minutes)

Burgener drills

clean grip high pulls set up and light reps

strength (20 minutes)

clean grip high pulls x 5/5/4/4/3/3/2/2 reps

conditioning/accessory work (2 rounds)

recline bar rows with feet on bench x 10 reps

dips x 10 reps

pinch grip plate hold x max. time

Few things tick me off as much as seeing Memorial Day turned into a sales gimmick for car dealers, retail stores, etc.or as just another excuse for people to drink beer and eat too much.
If you lost a friend or relative in war, you already know the true meaning of Memorial Day.
Many others are oblivious, they are too busy texting or playing stupid video games, just too “busy” to care.

There will be a National Moment of Silence at 3:00pm today to honor those who have given their lives defending our nation. Will you make time for this? Hopefully you will. f

I thank everyone who served in our military in the past, and those serving now! We would not even have our country still if not for you.
I also salute our Allies, the few brave nations who have stood with us over the years.
GOD bless you also!