Archive for the ‘women who lift weights’ Category

general warm up (10 minutes)

Sanddune power steps x 75 reps

windshield wipers x 20 reps

barbarian split squats x 12/12 reps

specific warm up (5 minutes)

High/Low sled sprints set up and light practice

strength (5 rounds)

High/Low sled sprints x 100 feet

conditioning/accessory work (2 rounds)

resistance band hamstring curls x 25 reps

hollow rocks x 20 reps

strict pull ups x 7 reps

general warm up (10 minutes)

resistance band baseball swings x 25/25 reps

Grinder Kord reverse flys x 15 reps

buddy medicine ball throws x 30 reps

overhead tire carry x 100 feet

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4 reps x 6 sets

conditioning/accessory work (3 rounds)

dumbbell hang power snatch x 4/4 reps

weight plate rows x 8 reps

 

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Adex club 2 hand side swings x 40 reps

Adex club barbarian pull overs x 20 reps

elevated push ups x 20 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press rest pause sets x 3

Note: Use P.A.P right before last set

conditioning/accessory work (3 rounds)

dumbbell rows x 8/8 reps

Sanddune push ups  x 8 reps

 

 

 

 

general warm up (10 minutes)

resistance band pull a parts x 100 reps

mountain climbers x 100 reps

dislocates x 10 reps

tuck jumps x 10 reps

specific warm up (5 minutes)

Burgener drills

squat snatch set up and light reps

strength (20 minutes)

squat snatch x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

dumbbell overhead squats x 5/5 reps

Adex mace 360s x 40 reps

general warm up (10 minutes)

bear crawls x 100 feet

alternating leg lifts x 40 reps

resistance band push ups  x 15 reps

kettlebell pull overs with isometric leg lift x 15 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 (1 round)

Tate presses x 15 reps x 3 sets

push ups x max. number of reps

At the Cave, I do my utmost to provide the most effective training that I can.

However, what people do when they are not there can sabotage all their hard work.

I advise people to do several simple things, besides training consistently:

  • get plenty of sleep
  • eat plenty of high quality protein, fats, & carbs
  • stay hydrated
  • handle the daily stress of life well

If a person does not dial in all these things, in addition to their training, then their results will be minimal at best.

It’s not rocket science, none of it is complicated or magic.

However,  no one can make anyone do these things.

It requires a lot of self-discipline and many people do not have enough of  that, mainly because it requires some sacrifice. It requires leaving their comfort zone for good.

That’s all it takes, and it works.