general warm up (10 minutes)
Sanddune power steps x 100 reps
resistance band pause face pulls x 20 reps
resistance band Sumo high pulls x 15 reps
Adex club front clean & squat x 15 reps
tuck jumps x 10 reps
Burgener drills
specific warm up (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 5/5/5/5/5 reps
conditioning/accessory work (3 rounds)
keg power press x 5 reps
Zercher sandbag squats x 10 reps
If you are a disciplined person, this won’t affect you; however, most people are not.
Twice a year, New Years day and just before bathing suit season (aka summer) starts people who have not been working out or eating clean all year start to panic.
All of a sudden, they want a better-looking body and they want it fast.
Of course, they also want it to be easy.
Hence, they fall prey to the many phony fat loss schemes and miracle diets that slick marketers will be pushing during that time.
News flash: you cannot get fit or healthy or better-looking overnight
The people who want to look healthy and fit don’t worry, because they have been doing the things it takes to be that way all year, and it shows.
Discipline is not impossible to develop, though it is in short supply in the “popular culture”.
People are not entitled to a healthy, fit, good-looking body no matter how much they think they are.
They will have to work hard for it over the course of months and years.
There are no short cuts or easy ways.
It is not too late to start being a more disciplined person.
The rewards will be well worth it!
general warm up (10 minutes)
Sanddune hand walks x 50 reps (on fists)
clock push ups x twice around the clock
sit ups x 20 reps
mountain climbers x 100 reps
dumbbell high pulls x 10/10 reps
specific warm up (5 minutes)
bench press set up & light practice
strength (20 minutes)
bench press x 5/5/5/5/5 reps
conditioning/accessory work (2 round)
tri-set tricep complex x 3 reps
dumbbell rows x 5/5 reps
resistance band pull a parts x 50 reps
general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
kettlebell swings x 40 reps
resistance band pull a parts x 100 reps
Adex mace barbarian squats x 20 reps
dislocates x 10 reps
specific warm up (5 minutes)
back squats set up & light practice
strength (20 minutes)
back squats x 5/5/5/5/5 reps
conditioning/accessory work (2 round)
sandbag BTN good morning x 20 reps
weighted side bends x 20 reps
weighted sit ups x 10 reps
general warm up (10 minutes)
rear bear crawls x 100 feet
resistance band pull a parts x 50 reps
Adex club side cleans x 30 reps
specific warm up (5 minutes)
alternating kettlebell floor press set up and light practice
strength (20 minutes)
alternating kettlebell floor press x 20/18/16/14 reps
conditioning/accessory work (2 round)
rotation push ups x 20 reps
Strongman log rows x 10 reps
Carries are one of the simplest ways to get strong.
Just pick up something heavy and take it for a walk.
It’s just that simple!
general warm up (10 minutes)
elevated push ups x 20 reps
jumping jacks x 50 reps
inch worms x 50 feet
leg lifts x 20 reps
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (3 rounds)
one round = sled push x 100 feet + famers walk 100 feet
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
kettlebell helicopters x 20 reps
Neuro-grip plank x max. hold time x 1
general warm up (10 minutes)
rotation push ups x 20 reps
mountain climbers x 100 reps
hollow rocks x 15 reps
alternating kettlebell swings x 30 reps
specific warm up (5 minutes)
weighted dips set up and light practice
strength (20 minutes)
weighted dips x 7/7/7/7 reps
conditioning/accessory work (3 rounds)
strict pull ups x 5 reps
kettlebell V-presses x 10 reps
general warm up (10 minutes)
Sanddune power steps x 100 reps
resistance band diagonal pull a parts x 25/25 reps
Adex mace barbarian split squats x 10/10 reps
resistance band suitcase deadlifts x 20 reps
specific warm up (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts 7/7/7/7 reps
conditioning/accessory work (2 rounds)
dumbbell deadlifts x 15 reps
1-arm farmers walk x 100 feet
after 2 rounds are done, do this
Iron Mind gripper x max reps x 1/1/1/1
The Cave 