Archive for the ‘mental toughness’ Category

Nothing less than 100% effort is allowed in my gym, and I mean nothing less!

It doesn’t matter if the weight is light or heavy or just bodyweight, you are required to give it all you have.

That is the way of the Cave!

Here’s what tests your commitment and self-discipline:

You give 100% once again and everything feels heavy, slow, or awkward.

This is not your best day, but you still trained.

Because you trained, you still improved, even if it looks like you haven’t.

Sometimes it’s a mental victory.

My good friend, Boxing Coach Tony Spain, once said, “Some days you’re on and some days you’re off.” Those words have stayed with me for years.

Some days are really going to suck, that’s just the way it goes. You have to be able to take it all in stride and continue on. It’s all part of the process.

Expect your next training session to be excellent, no matter what!

general warm up (10 minutes)

kettlebell swings x 30 reps

Adex club pull overs x 30 reps

Zercher sandbag squats x 10 reps

Strongman log cleans x 10 reps

specific warm up (5 minutes)

triple tire flip and rear drag** set up and light practice

strength (20 minutes)

triple tire flip and rear drag** x 1/1/1/1

**drag tire backwards to your starting point

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

tire pummeling x 10 reps

general warm up (10 minutes)

Adex club alternating barbarian lunges x 20 reps

Battling Ropes x 100 waves

Adex mace 360’s x 30 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

thick bar Pendlay rows set up and light reps

strength (20 minutes)

thick bar Pendlay rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Fat Gripz recline bar rows x 10 reps

recline rope climbs x 5

after both rounds are done do “Captains of Crush” Grippers to failure

In this simple, outdoor setting this guy works up to 50kg for reps with gadas (maces).
That amount of weight on a barbell is no big deal, but when you are swinging it around your head, it’s almost impossible.
It can be done though, watch this guy in action!

**

general warm up (10 minutes)

rear walking lunges x 100 feet

resistance band pull a parts x 100 reps

rotation push ups x 20 reps

Adex club pull overs x 30 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

hand over hand sled pulls set up and light practice

strength (20 minutes)

hand over hand sled pulls x 100 feet x 1/1/1/1

conditioning/accessory work (1 round)

1 arm Grinder Kord recline rows** x 5/5 reps

**CrossCore-style

recline bar rows x 15 reps

No one gets  strong by accident!

If you don’t want to lift heavy, don’t come in.