Archive for the ‘powerlifting’ Category

general warm up (10 minutes)

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dumbbell cleans x 10/10 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

close grip floor press set up and light reps

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

strict dumbbell rows x 8/8

Ahrens press x 10

 

general warm up (10 minutes)

Batttling Ropes x 100 waves

resistance band archer pulls x 25/25 reps

Adex club halos x 15/15 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

reverse band bench press set up and light practice

strength (20 minutes)

reverse band bench press x 3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

band-resisted push ups x 10 reps

piranha press x 10 reps

after 3 rounds are completed do a

Neuro Grip plank for max. time

 

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!

 

Note–All classes will be used for testing Jan. 1-12 except for the

6:30am steel club & mace classes

general warm  up (10 minutes)

resistance band pull a parts x 100 reps

Sanddune power steps x 50 reps

Adex club long cycle swipes x25 reps

Sanddune push ups x 15 reps

specific warm up (5  minutes)

bench press set up and light practice

bench press test

specific warm up (5  minutes)

deadlift set up and light practice

deadlift test

 

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)

rear bear crawls x 100 feet

resistance band archer pulls x 25/25 reps

windshield wipers x 20 reps

Adex club barbarian squats x 20 reps

specific warm up (5 minutes)

back squat set up and light practice

strength (20 minutes)

back squats x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

resistance band good mornings x 20 reps

dumbbell pull overs x 10 reps

strict pull ups x 5 reps

 

 

 

general warm up (10 minutes)

Battling Ropes x 100 waves

bend & reach x 20 reps

jumping jacks x 40 reps

Sanddune  push ups (on fists) x 20 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3/3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

dumbbell rows x 5/5 reps

close grip floor press x 10 reps