general warm up (10 minutes)
Americanas x 50 reps
resistance band pull aparts x 75 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
rear bear crawls x 100 feet
specific warm up (5 minutes)
Dead-stop chain bench press set up and light practice
strength (20 minutes)
dead-stop chain bench press x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds )
dumbbell bench press x 15 reps
double dumbbell rows x 15 reps
push ups x 15 reps
Anyone who has been to a legit certification knows that you get plenty of information in a short period of time. That is great if you can take action on it when you get back.
Obtaining facts and concepts is good, but knowing how to use the information effectively is way better.
Here’s a few photos of how I applied what I recently learned at the Vintage Strength Mace & Club Certification in Miami. This the first class after the certification.
general warm up (10 minutes)
Adex club 2 hand front swings x 30 reps
Adex club 2 hand side swings x 15/15 reps
push ups x 30 reps
jumping jacks x 50 reps
mountain climbers x 50 reps
specific warm up (5 minutes)
Strongman medley >>log “ground-to-overhead”/keg carry/weight plate row set up and light practice
strength (3 rounds)
Strongman medley round =
log “ground-to-overhead” x 3
+ heavy weight plate rows x 5 reps
+ keg carry x 100 feet
conditioning/accessory work (2 rounds )
dumbbell push press x 5/5 reps
Zercher sandbag cleans x 10 reps
Adex arc** front cleans x 10 reps
**short mace (substitute Adex club as needed)
Over the years, I have pursued some of the top certifications available, all of them with world-wide communities of trainers.
Yes, I did learn a lot and it was worth the effort and expense.
However, as my training got more dialed in I found less and less relevance in what was required to maintain those certifications. They simply did not match what I was doing or where I was headed.
So, one by one, I let them expire.
My path is much different now, and much better then when I began years ago.
I refuse to be enslaved to any system!
Keep your mind free from peer pressure and the need to be liked or accepted to have value in training and in life. You can go much further without all that baggage.
general warm up (10 minutes)
Power Wheel roll outs x 10 reps
Inch worms x 50 feet
Windshield wipers x 20 rep
pause supermans x 10 reps
specific warm up (5 minutes)
bodyweight medley set up and light practice
strength (4 rounds)
bodyweight medley>>one round =
Grinder Kord one-legged squats x 5/5 reps
weighted dips x 5 reps
weighted pull ups x 5 reps
conditioning/accessory work (2 rounds )
Iron Boot squats with alternating knee raises x 20 reps
Bend & reach x 20 reps
push ups x 20 reps
general warm up (10 minutes)
Battling Ropes x 100 waves
Sanddune power steps x 100 reps
Adex club side cleans & lateral pull overs x 15/15 reps
specific warm up (5 minutes)
sled push set up and light work
strength (20 minutes)
Sled push x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds )
dumbbell calf raises x 20 reps
weighted push ups x 10 reps
sledge hammer strikes x 20 reps
general warm up (10 minutes)
Sanddune hand walks (fist) x 50 reps
Battling Ropes x 100 waves
kettlebell figure 8’s x 50 reps
kettlebell suitcase swings x 25 reps
Adex mace barbarian walking lunges x 100 feet
specific warm up (5 minutes)
chain bench press set up and light reps
strength (20 minutes)
chain bench press x 8/8/8/8 reps
conditioning/accessory work (3 rounds )
Pendlay rows x 5 reps
dumbbell pull overs x 10 reps
The subject of how much people weigh, on the average, now compared to 30 or 40 years ago came up twice this week at the Cave.
Yes, overall weight has gone up for both men and women since the 1960s.
Perceptions of what “being fat” is have also changed. Back then, where I grew up, it was common for a gal to think she was fat if she weighed 100lb or more. Which was actually not realistic at all, but it was perceived that it meant she was fat.
What a person weighs is a highly over-rated measure of their health and fitness.
Here are some other ways to consider.
It is more useful to look at how well you move, how your clothes fit, and if you just feel healthy. Don’t get me wrong, if you are 5’2″ and weigh 300lb, you need to see a doctor ASAP!
The media has promoted ridiculous ideas of what people should look like
Don’t become enslaved to other people’s ideas of how you should look!
You don’t have to have the cursed six pack or look like an anatomy chart with every blood vessel popping out to be fit and healthy.
In general, if you have an athletic appearance, feel great, and are loving life; keep up the good work!
Someone asked me today what I learned from the Tampa Bay Strongman Classic this weekend.
Simple, it takes guts!
You see it wasn’t about learning a better technique or strategy.
It was about how the competitors reacted when they missed a heavy lift or fell down while giving their utmost.
They immediately got back up and attacked the task again.
No moaning or excuse-making or even seeing if they were hurt or not.
They just shook it off, grabbed it and charged full speed ahead again!
The Cave 