general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
mountain climbers x 75 reps
Adex club side cleans x 50 reps
Adex club long cycle swipes x 30 reps
specific warm up (5 minutes)
front squats set up and light reps
strength (20 minutes)
front squats x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
sandbag BTN good mornings x 15 reps
On November 4-5, in Miami, and unprecedented training event will take place.
Dual certifications in steel clubs and maces!
Coaches & athletes who “get it” about where fitness is headed next are flocking to these certifications. From Sydney, Australia to Rome, Italy people are learning from the best.
Now we have the best coming to Miami next month!
Are you one of the coaches & athletes who “get it”, and take action, or are you a bystander and satisfied with the status quo?
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general warm up (10 minutes)
resistance band pull a parts x 100 reps
push ups x 30 reps
Hindu squats x 20 reps
Adex club pull overs x 15 reps
specific warm up (5 minutes)
Strongman log ground-to-overhead aka “g-to-o.h.” and rear sled pulls set up and light practice
strength (3 rounds)
Strongman medley = log “g-to-o.h.” x 5 reps + rear sled pulls x 100 feet
conditioning/accessory work (2 rounds)
floor press x 10 reps
weight stack push downs x 10 reps
after two rounds are completed , then do
pinch grip plate holds x max. time x 1/1/1
A movie or story might start with “Long ago and far away” or “In a simpler place and time” to set the mood. People often hunger for these things since we now live in a world filled with rage, hate, gross immorality, and violence. All these things produce huge amounts of stress, and can wreck your health. Read what it can do here
I don’t blame them, however, we cannot go back in time and must live in our present reality.
However, we don’t have to participate in the popular culture’s version of life.
Refuse to be like everyone else.
Here are a few ways to free yourself from the madness:
Remember, your are not a garbage can with a hairy lid for people to dump all their negative trash in. Protect your mind!
A clear head makes life much better overall; and helps keep you healthy.
general warm up (10 minutes)
Americanas x 50 reps
Sanddune hand walks (on fists) x 50 reps
Adex mace barbarian squats x 20 reps
Diamond push ups x 15 reps
specific warm up (5 minutes)
close grip bench press set up and light reps
strength (20 minutes)
close grip bench press x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
Tate presses x 15 reps
general warm up (10 minutes)
rotation push ups x 20 reps
pause supermans x 10 reps
hollow rocks x 15 reps
recline rope climb x 5
L-sit x maximum hold time x 1/1/1
specific warm up (5 minutes)
Grinder Kord complex set up and practice
strength (3 rounds)
Ginder Kord complex
1 round = 10 reps of each
flys, reverse flys, curls, tricep extensions
conditioning/accessory work (1 round)
side planks x maximum hold time on each side
front plank x maximum hold time
general warm up (10 minutes)
clock push ups x twice around the clock
tin mans x 100 feet
mountain climbers x 100 reps
Adex mace “10-to-2” x 20 reps
specific warm up (5 minutes)
high/low sled sprint set up and light practice
strength (20 minutes)
high/low sled sprint x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
sledge hammer strikes x 15/15 reps
recline bar rows x 15 reps
general warm up (10 minutes)
Sanddune hand walks x 50 reps (on fists)
Zercher sandbag cleans x 10 reps
Adex club halos x 15/15 reps
Adex arc (short mace) kneeling 360’s x 30 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (20 minutes)
heavy sled push x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
weighted step ups x 20 reps
weighted calf raises x 20 reps
general warm up (10 minutes)
Sanddune power steps x 100 reps
Adex mace grave diggers x 15/15 reps
tuck jumps x 15 reps
resistance band Sumo high pulls x 15 reps
specific warm up (5 minutes)
rack pulls set up and light reps
strength (20 minutes)
heavy rack pulls (from mid-thigh height)
x 3/3/3/3/1/1/1/1/1 reps
conditioning/accessory work (2 rounds)
thick bar Pendlay rows x 10 reps
heavy Adex club front cleans x 15 reps
resistance band good mornings x 20 reps
The Cave 