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general warm up (10 minutes)
resistance band vertical pull a parts x 100 reps
resistance band pause face pulls x 20 reps
Adex club front cleans x 20 reps
Adex mace barbarian walking lunges x 100 feet
specific warm up (5 minutes)
Burgener drills
dip snatch set up and light reps
strength (10 minutes)
dip snatch x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Ahrens press x 10 reps
clamp curls x 10 reps
straight arm push downs x 10 reps
Sept. 11–I will be getting the Cave prepared to resume training
There are no classes or open gym, but if you come by while I am there this afternoon you can train on your own. I will answer whatever training questions you.
Sept. 12–14–regular training schedule
Sept. 15 and 18–closed for a mini vacation
general warm up (10 minutes)
weight plate orbits x 20 reps
Adex club lateral pull overs x 10/10 reps
Adex mace “10-to-2” x 20 competition reps
rear walking lunges x 100 feet
elevated pike push ups x 10 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (1 round)
seated EZ bar curls x 10/8/6 reps
weight stack push downs x 10/8/6 reps
wrist roller x 5/4/3
general warm up (10 minutes)
rear bear crawls x 100 feet
resistance band archer pulls x 25/25 reps
dumbbell hang power snatches x 10/10 reps
Adex mace 360’s x 30 reps
specific warm up (5 minutes)
strict pull ups/dips supersets set up and practice
strength (5 supersets)
one superset = strict pull ups x 5 reps + dips x 5 reps
conditioning/accessory work (1 round)
Adex club long cycle swipes x 40 reps
windshield wipers x 20 reps
front planks x max. hold time
general warm up (10 minutes)
resistance band slow pull a parts x 50 reps
Adex club outside mills x 20/20 reps
Barbarian split squats x 10/10 reps
push ups x 25 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 7/7/7/7 reps
conditioning/accessory work (1 round)
chain curls x 10/8/6 reps
weight stack push downs x 10/8/6 reps
“HARD LABOR” DAY is our annual celebration of
the blessing of hard physical work
general warm up (10 minutes)
Adex club inside mills x 20/20 reps
Adex club pull overs x 20 reps
clamp curls x 15 reps (learned from Jedd Johnson)
Adex mace barbarian squats x 20 reps
specific warm up (5 minutes)
keg/stone/sandbag carry set up and light practice
strength (20 minutes)
keg/stone/sandbag carry x 100 feet x 1/1/1/1/1 Note: Use at least 100 lb
conditioning/accessory work (3 rounds)
straight arm push downs (with 5 second negatives) x 15 reps
heavy Adex club front cleans x 15 reps
general warm up (10 minutes)
Americanas x 50 reps
Adex mace grave diggers x 15/15 reps
Zercher sand bag cleans x 10 reps
strict pull ups x 10 reps
specific warm up (5 minutes)
lateral keg loading/sandbag shouldering set up and light reps
strength (3 rounds)
lateral keg loading x 10/10 reps followed immediately by
sandbag shouldering x 10/10 reps
conditioning/accessory work (3 rounds)
clamp curls x 15 reps
tricep push downs x 10 reps
