Archive for the ‘power lifting’ Category

general warm up (10 minutes)

Adex club halos x 15/15 reps

resistance band archer pulls x 25/25 reps

Adex club side clean & lateral pull over x 10/10 reps

kettlebell goblet squats x 20 reps

heavy double palm strikes x 10 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 (2 rounds)

close grip bench press x 15 reps

tri set tricep complex x 3 reps

Note:  after the two rounds, finish with one front plank x maximum hold time

This is the motto for our men’s weightlifting club called Iron Brotherhood

One of the reasons this club was formed was to bring guys together through various types of strength training.

Many guys are totally isolated these days, except the “fake world” of social media.

Men left to themselves often times self-destruct.

They go home very day and put up their walls and forget everyone else.

One thing I see many guys relate to is brotherhood, and they rarely find it outside of the military. Military friendships often are lifetime friendships; but it takes more than texting or messages on Facebook.

Guys need to fighting for something side by side. Once they are in the civilian world, that type of experience is rare. First Responders, Fire Fighters and Law Enforcement guys share a level of friendship and trust that others will never know about.

Our club gives guys a chance to battle the iron together. No, it is not combat or running into a burning building or chasing down the bad guys; but it is what we can offer here in our community, and it works.


general warm up (10 minutes)

Adex club long cycle swipes x 30 reps

Adex mace launches x 20 reps

tuck jumps x 15 reps

plyo push ups x 10 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

dumbbell bench press x 15 reps

double dumbbell rows x 15 reps

In honor of “Dr. Squat” Fred Hatfield, who passed away this weekend,  we will be  squatting on Monday!

general warm up (10 minutes)

resistance band pull a parts x 100 reps

dislocates x 10 reps

kettlebell swings x 50 reps

Adex club pull overs x 20 reps

Adex club or mace barbarian squats x 20 reps

specific warm up (5 minutes)

back squat set up and light reps

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

BTN sandbag good mornings x 15 reps

weighted sit ups x 10 reps

Why do I coach? Why do I still like coaching?

It’s not the money, that’s for sure, though we make enough for what we need.

If anyone wants to open a gym or be a coach because they think they will get rich doing it, they are delusional.

Anyone whose main motivation in life is money should definitely NOT be a coach!

It’s the people that matter! It’s seeing people break free of things that once limited them.

It’s seeing people hit their goals.
It’s seeing people get healthier, stronger, and more fit.

Here’s a quick example:

After our training today, a bunch of us went out to get some dinner. During the meal, one of the guys says to me, “Hey Coach, my three rep max today was ten pounds more than my one rep max three months ago!”

I was thrilled to hear that! He worked very hard to achieve that!

I love coaching!