Archive for the ‘the Cave’ Category

general warm up (10 minutes)

rear bear crawls x 100 feet

windshield wipers x 20 reps

Adex mace barbarian squats x 15 reps

dislocates x 10 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 8-8-8-8 reps

conditioning/accessory work (

resistance band good mornings x 20 reps

weighted step ups x 20 reps

weighted calf raises x 20 reps

general warm up (10 minutes)

push ups x 30 reps

Battling Ropes side winders x 50 reps

Power Wheel roll outs x 10 reps

double club flys x 15 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 8-8-8-8 reps

conditioning/accessory work (2 rounds)

tri-set tricep complex x 3

thick rope grappler rows x 10 reps

Neuro-Grip push ups x 10 reps

general warm up (10 minutes)

Americanas  x 50 reps

resistance band vertical pull a parts x 50 reps

resistance band pull a parts x 50 reps

Sanddune squats x 20 reps

Burgener drills

specific warm up (5 minutes)

snatch set up and light practice

strength (20 minutes)

snatch x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

Ahrens press x 10 reps

Bulgarian split squats x 10/10reps

general warm up (10 minutes)

mountain climbers x 100 reps

tin mans x 100 feet

resistance band suitcase deadlifts x 20 reps

resistance band archer pulls x 20/20 reps

specific warm up (5 minutes)

lateral loading** set up and light practice

strength (20 minutes)

lateral loading** x 10/10-8/8-6/6-4/4 reps

**Use a keg, stone, or heavy sand bag as needed

conditioning/accessory work (3 rounds)

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

Zercher sandbag cleans x 10 reps

 

Anyone who has trained for an extended length of time knows how important the “mental game” is in training.

To do any type of training you must have your mindset right to make progress.

Here are three things that are evidence that your mindset is wrong for training:

  • ego
  • greed
  • impatience

Most people know how much of a problem that an out of control ego can be. Often times it is driven by fear and is just a shallow cover up. Sometimes people actually think they are much more capable than they are, Either way, it’s a trap.

People often think greed only is about money or some type of material thing, but it applies to many other things in life also.

You see someone  loading way more weight on the bar than they can safely handle because they don’t want to go up slowly and safely, you know they about to get in trouble. They want more and they want it now!

That ties right into impatience somethings just cannot be rushed. In training, the body is going through changes at every level: bones, connective tissue, etc.

It takes time for the body to get strong all over.

I remember talking with a very experienced Special Forces NCO up at Fort Bragg  and were discussing new guys wanting to be Green Berets. He said, “A lot of them want to wear the beret, but they don’t want to do the work.”

Patiently working through all the difficult parts of the journey is essential in all of life.

Whether you want to be in Special Forces or to set a monster PR on a deadlift, you can’t skip the parts you don’t like.

You aren’t entitled to any good thing that you are not willing to work for, fight for, and wait for!

 

general warm up (10 minutes)

bear crawls x 100 feet

jumping jacks x 50 reps

Grinder Kord recline rows x 15 reps

elevate push ups x 15 reps

specific warm up (5 minutes)

strict pull up/dip superset practice

strength (6 supersets)

one superset = strict pull ups x 3 reps + dips x 3 reps

conditioning/accessory work (2 rounds)

Adex club side strikes x 10/10 reps

double dumbbell push press x 10 reps

general warm up (10 minutes)

Battling ropes x 100 waves

outside mills x 15/15 reps

strict chain press x 10/10 reps

Sanddune plyo push ups x 10 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4-4-4-4-4-4 reps

conditioning/accessory work (3 rounds)

close grip floor press x 8 reps

dumbbell pull overs x 8 reps