general warm up (10 minutes)
weight plate orbits x 20 reps
push ups x 25 reps
windshield wipers x 20 reps
bend & reach x 20 reps
specific warm up (5 minutes)
strict press + strict Pendlay row set up and light practice
strength (4 supersets)
one superset = strict press x 7 reps + strict Pendlay row x 7 reps
conditioning/accessory work (3 rounds)
weight stack push downs x 10 reps
EZ bar curls x 10 reps
after all 3 rounds are done , then do
Neuro-Grip kneeling plank x max. time x 1/1/1
It is rare that we ever get out of town, however it’s time!
The Cave will close right after our 10:30am class this coming Friday (Dec. 1) and will re-open on Tuesday (Dec, 5) at 9:00am
When I was growing up, it was a given that a guy was going to do manual labor. That’s just how it was.
Often it was some aspect of construction work, like framing, drywall, block mason, roofing or factory work.
Nowadays, few people I know do anything even remotely resembling hard manual labor.
For some reason, however, they always seem worn out, and often the first thing your hear out of their mouths when you see them is, “I am so tired.”
I don’t know about you, but after hearing that a few too many times, I usually tell them they need to do something about it instead of whining about it!
So what should they do?
Here’s a few suggestions from Mayo Clinic,
By Mayo Clinic Staff
“Most of the time fatigue can be traced to one or more of your habits or routines, particularly lack of exercise. It’s also commonly related to depression. On occasion, fatigue is a symptom of other underlying conditions that require medical treatment.”
Read the rest of the article here
We can help you get a good amount of exercise, but the rest is up to you.
Start today, you won’t regret it!
True story
Back in my rowdy, younger days I worked a lot of hard manual labor jobs. I mean I worked really hard jobs!
After work, we’d sit on the tail gate of my buddy’s pick-up truck and drink beer.
We’d be all sweaty and dirty and worn out; but it didn’t matter; the beer was cold. The next day we’d do it again, as always.
So one day, we’re sitting there drinking quarts of beer at a convenience store. A guy had just finished pumping his gas and took off.
Nothing unusual about that except he forgot to take the nozzle to gas hose out and ripped the pump right off its base. Flames starting shooting up and we sprinted off behind the gas station and jumped into a drainage ditch, along with other folks running for their lives.
Saving your life is a high priority, but the funny thing is, we saved the beer. That made beer a pretty high priority at the time.
I still had a quart bottle in my hand. (No joke, you just can’t make this kind of thing up)
Fast forward a few decades, my drinking days have been over for a long time; but I still do hard manual labor at the Cave.
GOD has given many “second chances” and now I make strength and fitness very high priorities; both for myself and those I train.
Having good priorities leads to a much better life, and probably longer, too.
Since I am doing a major fall clean up at the Cave tomorrow, anyone who wants to stop in and train on their own while I am there is welcome.
Call first, to make sure I am there when you want to come in; I will not be there for the whole day.
general warm up (10 minutes)
Battling Ropes x 100 waves
dislocates x 10 reps
tin mans x 100 feet
tuck jumps x 10 reps
specific warm up (10 minutes)
Burgener drills
snatch-grip high pulls set up and light practice
strength (20 minutes)
snatch-grip high pulls x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
snatch-grip recline bar rows x 10 reps
Adex club long cycle swipes x 25 reps
I wanted to post this early, since so many people will already be traveling tomorrow and Thanksgiving is Thursday.
Thank you to all who follow my posts here and on other social media!
Enjoy your time with the people who mean a lot to you.
Be grateful for all you have!
So wherever your travels take you, be safe and be blessed!
general warm up (10 minutes)
resistance band pause face pulls x 20 reps
dislocates x 10 reps
side shuffles x 200 feet
traveling broad jumps x 100 feet
pause supermans x 15 reps
specific warm up (10 minutes)
pause back squats set up and light practice
strength (20 minutes)
pause back squats x 5/5/4/4/3/3 reps
conditioning/accessory work (2 rounds)
barbarian split squats x 10/10 reps
sandbag BTN good mornings x 15 reps
general warm up (10 minutes)
Sanddune hand walks (on fists) x 50 reps
resistance band archer pulls x 30/30 reps
Adex club halos x 15/15 reps
rear bear crawls x 100 feet
specific warm up (10 minutes)
grappler bar rows set up and light reps
strength (20 minutes)
grappler bar rows x 10/10/8/8/6/6/4/4 reps
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
grappler twists x 10 reps
strict pull ups x 5 reps
True story
While at a local state park in southwest Florida this afternoon, we stopped at a bridge to see some alligators. They are very common in this area, but there are some things a person needs to know about them, as this sign indicates.
In spite of the warning signs, one guy near the other end of the bridge decides to go down the embankment towards the river bank (must have been a tourist, locals know better). At that time there was only one gator visible from the bridge.
The further he walked down by the river, two more gators popped up
and you guessed it, more did the same. Soon there are five gators eyeballing this guy, and he doesn’t even realize it. The end of his life could be fast approaching, gators are faster than people think.
In case you are wondering what in the world this has to do with training, just hang on, I’m getting there.
We cannot always see when we are close to an injury or worse in our training, that is where a “second set of eyeballs” comes in handy. Usually that will come in the form of a coach or an experienced training partner.
They can see something from there perspective that you can’t (or if you are egotistical, refuse to see even if it obvious).
By the way, the gators did not get that guy down by the river, at least not this time; but his bad choices will probably cost him dearly down the road.
The take home point is this:
We all need someone to hold us accountable, to give us honest feedback, and to warn us of something about to go wrong.
The Cave 