general warm up (10 minutes)
rear bear crawls x 100 feet
side shuffles x 200 feet
hollow rocks x 15 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (5 rounds)
high/low sled sprints x 100 feet
conditioning/accessory work (2 rounds)
1 hand farmers walk x 150 feet
Neuro grip push ups x 12 reps
dead stop lateral step ups x 10/10 reps
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 happening 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.
