General warm up (10 minutes)
resistance band pull a parts x 50 reps
resistance band vertical pull a parts x 30 reps
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
It’s the first week of the new year and “fat panic” has set in.
No, your clothes didn’t shrink and your scale is not wrong.
The stealth pounds snuck up on you while you were over indulging during the holidays.
No worries, there is hope.
We have a solution for you, her name is Carly.
She’s kind of our secret weapon.
Contact Carly to schedule your workouts:
(941)544-3799
smithcarly20@gmail.com
General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**
Happy New Year!
2022 is officially here.
Though 2021 ws a rough year, a lot of cool things still happened in spite of it all.
So we’re going to highlight some of them over the next few days.
Here we go
We’re at the end of 2021 and New Years is right around the corner.
Woo Hoo, right?
Well maybe not.
Changing the date on the calendar doesn’t change your life for the better by default.
Barring things out of our control, like tornadoes or Covid, we got to where we are now based on our habits.
So if we bring those same habits into 2022 we get more of the same old stuff.
Enough of that!
What are you willing change starting right now?
What will you fight for?
How tight will your self-discipline be?
What are you willing to sacrifice to get better each day?
Who are you willing to help?
Training, business, and life can all be better in 2022 if you are willing to do the work that matters.
Out for now, talk to you next year.
Coach D
PS: Stay safe tonight, all the crazies will be out will be driving tonight.
general warmup (15 minutes)
weight plate orbits x 15/15 reps
weight plate wood choppers x 10/10 reps
Zercher sandbag split squats x 12/12 reps
45 to 90 degree leg lifts x 20 reps
specific warmup (5 minutes)
front/rear sled pulls x set up and light practice
strength (5 rounds)
one round = front sled pull x 50 feet + rear sled pull x 50 feet
conditioning/accessory work (2 rounds)
weighted step ups x 20 reps
weighted situps x 10 reps
Due to people being out sick or out of town we will not meet this coming Saturday.
Our next meeting will be Feb. 5, 2022.
general warmup (15 minutes)
chimp walks x 100 feet
rear bear crawls x 50 feet
inch worms x 50 feet
dumbbell hang power snatches x 8/8 reps
resistance band pull a parts x 75 reps
specific warmup (5 minutes)
close grip grappler rows set up and light practice
strength (20 minutes)
close grip grappler rows x 3 reps x 7 sets
conditioning/accessory work (2 rounds)
grappler twists x 20 reps
recline bar rows x 10 reps
I am super psyched and blessed to have my newest book up on Amazon for pre-orders!
The book will be delivered to your Kindle on Jan. 8, 2022.
Get yours here and tell your friends, okay.
The Cave 