Archive for the ‘attitude’ Category

2019-08-03 00.33.46

In this exercise the 35lb club is pulled over the shoulder with one hand, then tapped back with the other hand.

John “Abuelo” Powers is using an Adex plate-loadable steel club in this photo.

general warm up (10 minutes)

diamond push ups x 15 reps

dumbbell pull overs x 15 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes)

Ahrens press set up and light practice

strength (20 minutes)

Ahrens press x 8 reps x 4 sets

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 15 reps

lat pull downs x 10 reps

general warm up (10 minutes)

resistance band diagonal pull a parts x 30/30 reps

Zercher sandbag cleans x 15 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

set up and light practice

strength (2 rounds)

Russian dumbbell complex**
**note-learned from Louie Simmons’ book

one round = 12 reps each of

alternating press

alternating front raises

Lateral raises

Bent lateral raises

Alternating cross body curls

Judo swing and pull

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

isometric bear hug keg hold x max. time

general warm up (10 minutes)

Sanddune power steps x 50 reps

side straddles x 200 feet

dumbbell clean & push press x 10/10 reps

Power Wheel roll outs x 12 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 4 rounds

conditioning/accessory work (2 rounds)

diamond push ups x 15 reps

kettlebell V presses x 12 reps

dumbbell pull overs x 10 reps

Life is unpredictable, you never know what each day holds.

Many years ago, my Sensei taught me to expect the unexpected. That has served me well over the years. Any time I forgot this there always seemed to be a hard lesson to refresh my memory.

He also taught me a simple strategy for fighting: set up a pattern, then break it suddenly.

Don’t let your moves become predictable.

The same thing applies to life, you see pattern being repeated day after day and live it on “auto pilot”.

If you are always expecting each day to be the same, you will be totally off guard when something radically different happens.

If someone attacks you, you can’t say, “Wait while I warm up, then we’ll fight.” It is happeningĀ  whether you are ready or not.

Josh Bryant talks about being “gas station ready” and that’s good advice.

Training and testing are greatly influenced by your state of mind. The power of the mind is incredible!

Like I posted a while ago, “Stay ready and you won’t have to get ready.”

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

general warm up (10 minutes)

clock push ups x twice around the clock

windshield wipers x 20 reps

chimp walks x 100 feet

pause super mans x 15 reps

specific warm up (5 minutes)

close grip floor press set up and light practice

strength (20 minutes)

close grip floor press x 7-7-7-7

conditioning/accessory work (2 rounds)

wide grip recline bar rows x 12 reps

Neuro grip push ups x 12 reps

seated L sit pull ups x 4 reps