general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
push ups x 25 reps
chimp walks x 100 feet
inch worms x 50 feet
disclocates x 10 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
sandbag good mornings x 20 reps
weighted step ups x 30 reps
Since some of our people were away this past weekend, we saved this for them.
Gotta share the love!
general warm up (10 minutes)
double Adex club front swings x 50 reps
Adex mace grave diggers x 15/15 reps
resistance band archer pulls x 25/25 reps
Adex mace barbarian squats x 20 reps
specific warm up (5 minutes)
Strongman medley set up and light practice
strength (3 rounds)
1 round of Strongman medley =
tire flip x 5 reps + keg power press x 5 reps + log lift x 5 reps + weighted dips x 5 reps
conditioning/accessory work (2 rounds)
sandbag shouldering x 10/10 reps
weighted push ups x 10 reps
I have written two posts in the past about aging ruthlessly, and the main point with them was to be better in the second half of your life than you were in the first.
I still believe in those things, but today, I want to focus on aging gratefully (not to be confused with the cliché “aging gracefully”, whatever that means).
A couple of months ago I got blind-sided by a medical emergency, but thank GOD I survived it. In looking back, it didn’t make any sense why such a thing would happen, especially since I get plenty of exercise, eat very clean, get plenty of sleep and don’t drink alcohol, smoke, or take drugs.
Regardless of all that, it did happen. It brought me very much in touch with my own mortality. When you realize your death could be only hours, minutes, or seconds away you will never look at life the same way again.
Needless to say, I am very grateful to still be alive and that my health has improved a lot since then. Some people trust in the universe, I trust in the LORD.
I am so grateful just to wake up each morning and be able to get up, go out, and live a robust and vigorous lifestyle.
Every little thing seems amazing to me now. I have always loved the simple things in life, like being with my gorgeous wife, or watching a beautiful sunrise or sunset, feeling the sun on my skin, feeling a gentle tropical breeze. They all make me feel so much gratitude I really cannot describe it very well.
Having my health and strength restored is an amazing gift, things I will never take for granted ever again.
I am grateful for many things. What are you grateful for today?
general warm up (10 minutes)
rotation push ups x 25 reps
resistance band pull a parts x 75 reps
recline rope climbs x 3
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20-16-12-8 reps
conditioning/accessory work (2 rounds)
Adex club dead stop side swings x 10/10 reps
hollow rocks x 15 reps
pause supermans x 15 reps
general warm up (10 minutes)
weight plate orbits x 25 reps
strict weight plate front raises x 15 reps
Battling Ropes x 100 double waves
barbarian lateral lunges x 20 reps
specific warm up (5 minutes)
strict weighted pull ups set up and light practice
strength (20 minutes)
strict weighted pull ups x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
seated resistance band pause rows x 15 reps
kettlebell V presses x 10 reps
general warm up (10 minutes)
Sanddune push ups x 20 reps
overhead weight plate carry x 100 feet
tin mans x 100 feet
leg lifts x 20 reps
specific warm up (5 minutes)
close grip floor press set up and light practice
strength (20 minutes)
close grip floor press x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
grappler close grip rows x 12 reps
diamond push ups x 12 reps
supine Adex arc helicopters x 24 reps
Here’s a quick look at how we train at the Cave
general warm up (10 minutes)
sanddune squats x 15 reps
alternating kettlebell swings x 30 reps
Adex club inside mills x 15/15 reps
Adex club 1 hand snatch x 10/10 reps
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 4/4/4/4/4/4 reps
conditioning/accessory work (3 rounds)
weighted dips x 5 reps
dumbbell pull overs x 10 reps
The Cave 