Archive for the ‘old school’ Category

General warm up (10 minutes)

resistance band pull a parts x 100 reps

recline rope climbs x 5

resistance band Sumo high pulls x 15 reps

dumbbell hang power snatches x 10/10 reps

Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)

Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

Adex mace barbarian split squats x 10/10 reps

Sanddune push ups x 20 reps

general warm up (10 minutes)

rotation push ups x 20 reps

resistance band pull a parts x 100 reps

Zercher sandbag cleans x 10 reps

recline rope climbs x 5 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 (2 rounds)

Russian kettlebell flys x 5/5 reps

dumbbell pull overs x 10 reps

 

general warm up (10 minutes)

kettlebell figure 8’s x 40 reps

Double Adex club front swings x 30 reps

weight plate orbits x 20 reps

specific warmup (5 minutes)

Strongman medley set up and light practice

strength (3 rounds)

Strongman medley>>>one round=stone carry x 100 feet + log push press x 5 reps

conditioning/accessory work (2 rounds)

weighted pull ups x 3 reps

heavy Adex club 2 hand cleans x 5 reps

weighted sit ups x 7 reps

 

 

 

general warm up (10 minutes)

clock push ups x twice around the clock

Americanas x 50 reps

sandbag shouldering x 15/15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

triple tire flip/rear drag set up and light practice

strength (20 minutes)

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

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

Adex club barbarian pull overs x 20 reps

 

I first met Bud Jeffries as a result of getting his  first book, that I knew of, back in 2004.

I recommend all of his books!

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As I studied I was very impressed with his both his strength and his spiritual outlook, so I called him and talked for a good while. Needless to say, he has been a huge influence on my training and coaching ever since.

He has been to my gym several times, he did a Strongman Seminar with Scott Weech, Jr., then he came back for Jeff Martone’s  Kettlebell seminar, and once again for John Brookfield’s Battling Ropes seminar.

I trained with him twice at his Super Human Workshops in Tallahassee, Florida. Most of the time, his son Noah was there too.

He was incredibly strong even from a very young age.

In fact, Noah did a seminar at the Cave himself back in 2014.

Noah left this life as a very accomplished young man. Bud and Heather Jeffries set up a foundation to honor him called Noah’s Army

The upcoming Strongman Workshop Bud will do at my gym will be a fundraiser for this foundation. The date will be announced as soon as it is confirmed.

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general warm up (10 minutes)

Sanddune power steps x 50 reps

Sanddune squat jumps x 10 reps

resistance band face pulls x 10 reps

dumbbell hang power snatch x 10/10 reps

specific warm up (5 minutes)

Strongman Log Viper press set up and light practice

strength (3 rounds)

Strongman Log Viper press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

double Adex club snatch x 10 reps

Adex club 1 hand halos x 15/15 reps

 

general warm up (10 minutes)

Double Adex club front swings x 50 reps

Double Adex club side cleans x 30 reps

Sanddune push ups x 15 reps

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

stone carry set up and short practice carries

strength (20 minutes)

stone carries x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

Neuro Grip push ups x 10 reps

dumbbell bench press x 10 reps

after completing both rounds do

wrist roller x max x 1/1/1