Archive for the ‘motivation’ Category

General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**

Fiercely focused action will help you do that.

Get an aggressive training mindset and go do what Zach said.2019-04-03 06.13.15

2019-04-02 06.43.22

general warm up (10 minutes)

rotation push ups x 20 reps

medicine ball buddy throws x 40 reps

double club front raise lunges x 15 reps

dumbbell clean and power jerk x 7/7 reps
specific warm up (5 minutes)

JM press set up and light reps
strength (20 minutes)

JM press x 7 reps x 4 sets
conditioning/accessory work (3 rounds)

Diamond push ups x 10 reps

close grip recline bar rows  x 10 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

dive bomber push ups x 15 reps

double dumbbell push press x 10 reps

one-legged hops x 100 feet

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 (2 rounds)

Grinder Kord flys x 15 reps

dumbbell pull overs x 15 reps

Britain’s Commandos of the Special Air Service have the motto  of  “Who Dares Wins”.

All great  accomplishments involve some element of risk.

Those guys risk death, you do not necessarily have to risk that to excel, but you will have to risk something.

The other side of the coin is being, soft, pampered, and spoon-fed. If you each day in your comfort zone so you don’t feel threatened or challenged you will remain mediocre at best.

Remember,without risk there is no reward.

The types of risk are many, but they all involve change.

You have to risk learning and trying something new to keep from becoming stagnant.

If your thinking is never challenged, you will never progress.

So step up and step out into new territory and refuse to go back what you were before!

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dislocates x 10 reps

inch worms x 50 feet

specific warm up (5 minutes)

back squats set up and light practice
strength (20 minutes)

back squats x 20-10 reps
conditioning/accessory work (1 round)

resistance band good mornings x 20 reps

kettlebell V presses x 15 reps

side planks x 2 minutes each side