general warm up (10 minutes)
kettlebell figure 8’s x 40 reps
Double Adex club front swings x 30 reps
weight plate orbits x 20 reps
specific warmup (5 minutes)
Strongman medley set up and light practice
strength (3 rounds)
Strongman medley>>>one round=stone carry x 100 feet + log push press x 5 reps
conditioning/accessory work (2 rounds)
weighted pull ups x 3 reps
heavy Adex club 2 hand cleans x 5 reps
weighted sit ups x 7 reps
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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
Back by popular demand!
Our Open Gym Pass is being brought back:
general warm up (10 minutes)
Adex club 2 hand front swings x 30 reps
Adex club 2 hand side swings x 30 reps
resistance band pull a parts x 100 reps
Sanddune jumps x 15 reps
specific warmup (5 minutes)
Viper press up and light practice
strength (20 minutes)
Viper press x 4/4/4/4/4/4 reps
Note: Use P.A.P right before last set
conditioning/accessory work (2 rounds)
heavy Adex club tappers x 4/4 reps
stone carry x 100 feet
general warm up (10 minutes)
Sanddune power steps x 50 reps
Sanddune jumps x 15 reps
Burgener drills
Zercher sandbag cleans x 10 reps
specific warmup (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 4/4/4/4/4/4 reps
Note: Use P.A.P right before last set
conditioning/accessory work (2 rounds)
bear hug keg squats x 7 reps
Grinder kord reverse flys x 15 reps
general warm up (10 minutes)
rotation push ups x 20 reps
Power Wheel roll outs x 10 reps
Adex club 2 hand front cleans x 20 reps
specific warmup (5 minutes)
high/low sled sprint set up and light practice
strength (4 supersets)
high/low sled sprints x 100 feet 1/1/1/1/1
conditioning/accessory work (2 rounds)
double Adex club side cleans x 30 reps
Adex club long cycle lunges x 20 reps
Fill in the blanks–
Cynics, skeptics, and negative people like to dwell on answer 2. They love to tell people that all their efforts to be healthy and their self-discipline are pointless wastes of time.
The stories still circle around and around about the person who “they say” smoked like a chimney, drank a lot of booze and lived to 100 years old.
My choice is answer 1, to live a long and meaningful life. Answer 2 is inevitable for every person (unless the LORD returns first and gets us off this planet).
I recently said, “Life is short, why make it miserable too?”
So stick to your discipline and healthy habits. It is worth the effort in order to have a wonderful life full of rich and treasured memories.
“This is the day the LORD has made, and I will rejoice and be glad in it.”
general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell figure 8’s x 50 reps
weight plate strict front raises x 15 reps
Adex club long cycles x 25 reps
specific warmup (5 minutes)
light superset practice
strength (4 supersets)
one superset = Viper press x 3 reps + farmers walk x 50 feet
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
recline rope climbs x 5
general warm up (10 minutes)
double Adex club front swings x 50 reps
sandbag shouldering x 10/10 reps
Adex club 2 hand mills x 20 reps
specific warmup (5 minutes)
Zercher sandbag cleans set up and light practice
strength (4 supersets)
Zercher sandbag cleans x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
AirDyne bike x 15 calories
double dumbbell cleans x 10 reps
The Cave 