general warm up (10 minutes)
Battling Ropes x 100 waves
bend & reach x 20 reps
jumping jacks x 40 reps
Sanddune push ups (on fists) x 20 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
dumbbell rows x 5/5 reps
close grip floor press x 10 reps
general warm up (10 minutes)
weight plate orbits x 20 reps
sandbag shouldering x 10/10 reps
tin mans x 100 feet
sandbag Zercher cleans x 10 reps
resistance band slow pull a parts x 50 reps
specific warm up (5 minutes)
front squats set up and light practice
strength (20 minutes)
front squats x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 10 reps
kettlebell goblet squats x 15 reps
sledge hammer strikes x 20 reps
general warm up (10 minutes)
bear crawls x 100 feet
Adex mace barbarian split squats x 10/10 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
resistance band archer pulls x 25/25 reps
specific warm up (5 minutes)
dip/strict pull up superset practice
strength (5 supersets)
one superset = dips x 7 reps + strict pull ups x 5 reps
conditioning/accessory work (3 rounds)
Sanddune sprints x 30 seconds
Sanddune push ups (on fists) x 10 reps
After several decades of training people in martial arts, the military, and strength & fitness I have seen some very predictable patterns of behavior in people.
Some have been incredibly rewarding and positive, but some are anything but that.
While no one likes to be called a quitter, people quit good things all the time.
Very few ever have the guts to just admit they are quitting, usually they just start fading away.
I could go on, but you get the point.
Don’t be that guy or gal!
Quarterly strength & work capacity tests Jan. 1-12, 2018
Iron Brotherhood Weightlifting Club meeting Jan. 6, 2018
Cave family outing to the Sarasota Highland Games Jan 27, 2018
general warm up (10 minutes)
clock push ups x twice around the clock
Adex mace grave diggers x 15/15 reps
recline rope climbs x 5
Adex club mills x 30 reps
specific warm up (5 minutes)
hand over hand sled pulls set up and light practice
strength (20 minutes)
hand over hand sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
kettlebell pull overs with isometric leg lift x 10 reps
elevated push ups x 15 reps
weighted step ups x 20 reps
general warm up (10 minutes)
Sanddune Power walks x 100 reps
resistance suitcase deadlifts x 20 reps
push ups x 25 reps
jumping jacks x 50 reps
mountain climbers x 50 reps
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
1 arm farmers walks x 200 feet
sandbag BTN good mornings x 20 reps
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
plyo push ups x 15 reps
traveling broad jumps x 100 feet
strict dumbbell press x 10/10 reps
specific warm up (5 minutes)
push press set up and light practice
strength (20 minutes)
push press x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
Adex club long cycle swipes x 25 reps
Neuro Grip plank x max. hold time x 1
This young man has trained with me for a little over 5 months. He was super skinny when he started but has put on 15lb so far and is much stronger now.
general warm up (10 minutes)
walking lunges x 100 feet
side shuffles x 200 feet
Adex club barbarian squats x 15 reps
Battling Ropes side-winders x 50 reps
specific warm up (5 minutes)
rear sled pull set up and light practice
strength (20 minutes)
rear sled pull x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
Iron Boot squat & alternating knee raise x 20 reps
resistance band hamstring curls x 10 reps
The Cave 