Archive for the ‘#underground training’ Category

When I was growing up a “black & blue” just meant a bruise. It didn’t have any hidden meanings or subtle agendas; it was just a common phrase.

Sometimes when doing hard work or training you get bruised up (like catching your finger between two 45lb plates or dropping one on your foot)

You won’t die, but it gets your attention!

Anyway, we are open the day after Thanksgiving.

So, instead of following the herd to the stores and fighting for a parking spot on Friday, just go train instead.

If you are local, or on vacation, come to the Cave.

You can shop online later anyhow.

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

Adex club 2 hand front swings x 25 reps

Sanddune power steps x 100 reps

side shuffles x 200 feet

resistance band suitcase deadlifts x 20 reps

specific warm up (10 minutes)

tap bar deadlifts set up and light reps

strength (20 minutes)

trap bar deadlifts x 8/8/8/8 reps

conditioning/accessory work (2 rounds)

kettlebell goblet squats x 15 reps

1 arm farmers walks x 200 feet

 

 

 

 

general warm up (10 minutes)

Battling Ropes x 100 waves

Sanddune power steps x 100 reps

Adex club side cleans & lateral pull overs x 15/15 reps

specific warm up (5 minutes)

sled push set up and light work

strength (20 minutes)

Sled push x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds )

dumbbell calf raises x 20 reps

weighted push ups x 10 reps

sledge hammer strikes x 20 reps

 

 

 

 

First of all, I did the program, I didn’t just read about it.

31 workouts in 31 days was tough, but well worth the effort and time.

Jedd knows how to write good, solid training programs.

My main “take aways” from this were–

  • I could handle a lot more volume than I previously thought I could
  • The same goes for frequency of training
  • My weak spots & previous injuries were addressed successfully
  • I could  gain muscle and strength in a shorter period of time than I thought possible
  • Recovery went better than expected with back-to-back training days
  • All the results were measureable and observable

I would highly recommend this program if you want to put on some muscle and get stronger. Who wouldn’t want that?

general warm up (10 minutes)

kettlebell swings x 50 reps

rotation push ups x 30 reps

dips x 10 reps

recline rows x 15 reps

specific warm up (5 minutes)

keg squats/weighted pull ups set up and light reps

strength (4 rounds)

keg squats x 7 reps followed immediately by weighted pull ups x 3 reps

conditioning/accessory work (2 rounds)

Adex club heavy front cleans x 5 reps

Adex mace “10-to-2” x 15 competition reps