Archive for the ‘Olympic lifts’ Category

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Sanddune push ups x 20 reps

dislocates x 10

Adex club long cycle swipes x 20 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes)

Burgener drills

hang power clean & jerk set up and light practice

strength (20 minutes)

hang power clean & jerk x 3/3/3/3/3/3/3  reps

conditioning/accessory work (2 rounds)

kettlebell high pulls x 10/10 reps

dumbbell push presses x 10/10 reps

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

push ups x 25 reps

dislocates x 10 reps

Adex club front cleans x 20 reps

Burgener drills

specific warm up (5 minutes)

clean & jerk set up and light practice

strength (20 minutes)

clean & jerk x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

dumbbell push press x 10/10 reps

Bulgarian squats x 10/10 reps

 

 

Credible, experienced instructors are like gold.

In a world full of self-appointed experts, phony fitness gurus, and Internet cowards with big mouths; it is good to know that there are actually good solid coaches, trainers, & instructors out there too.

I learned decades ago, in my early classical martial arts days, that humility and respect were vital in having the opportunity to learn from seasoned, high-ranking instructors.

Though my focus of training is no longer martial arts, humility and respect are still very important.

Remember, the best instructors don’t need you, you need them.

When I was blessed to find several excellent coaches back in 2004, I learned everything I could from each of them as often as I could. I still learn from those same coaches and have sought out several more.

Don’t jump around trying to find the someone who has the lowest prices, remember you will get what you pay for.

Good instructors have invested thousands of dollars to learn what they know now.

You are not entitled to it for free or quickly!

 

On January 1 ,”No Mercy Monday”, we will kick our quarterly strength & work capacity tests into high gear!

100% effort is expected of everyone (of course)

Here’s what you have to look forward to starting next week–

bench press/deadlift/back squat/push press/squat cleans

strict pull ups/dips

Adex club long cycle swipes/Adex mace “10-to-2”

Tests are individualized based on each person’s training journal

Dates will be posted later for each test

general warm up (10 minutes)

Sanddune power steps x 100 reps

resistance band pause face pulls x 20 reps

resistance band Sumo high pulls x 15 reps

Adex club front clean & squat x 15 reps

tuck jumps x 10 reps

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

keg power press x 5 reps

Zercher sandbag squats  x 10 reps

 

 

 

 

general warm up (10 minutes)

bear crawls x 100 feet

split squat  x 10/10 reps

push ups x 20 reps

alternating kettlebell swings x 30 reps

specific warm up (10 minutes)

split jerk set up and light practice

strength (20 minutes)

split jerk x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

dumbbell split jerk x 7/7 reps

Bulgarian split squats x 10/10 reps

overhead weight plate carry  200 feet

 

 

 

 

 

 

Very few people are accepted into our training program.

We do not do any advertising, so “tire-kickers” & “price-checkers” don’t interrupt the  training that our serious members are doing.

I am very selective about who I will train., just because you have the money doesn’t mean you are entitled to train here.

Not everyone survives the cut; if you get slack, you are gone.

2017-11-09 08.04.14.jpg

100% effort is required on everything we do.

IMG_2656

Whether we are lifting, pushing, jumping, or doing  bodyweight exercises, you must strive for excellence.

IMG_2554

2017-10-19 06.39.47

2017-11-06 05.58.33

The easy road does not lead to the Cave!