general warm up (10 minutes)
rear bear crawls x 100 feet
resistance band archer pulls x 25/25 reps
dumbbell hang power snatches x 10/10 reps
Adex mace 360’s x 30 reps
specific warm up (5 minutes)
strict pull ups/dips supersets set up and practice
strength (5 supersets)
one superset = strict pull ups x 5 reps + dips x 5 reps
conditioning/accessory work (1 round)
Adex club long cycle swipes x 40 reps
windshield wipers x 20 reps
front planks x max. hold time
Only a handful of dedicated folks showed up for this, but they gave it 100%
general warm up (10 minutes)
resistance band slow pull a parts x 50 reps
Adex club outside mills x 20/20 reps
Barbarian split squats x 10/10 reps
push ups x 25 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 7/7/7/7 reps
conditioning/accessory work (1 round)
chain curls x 10/8/6 reps
weight stack push downs x 10/8/6 reps
“HARD LABOR” DAY is our annual celebration of
the blessing of hard physical work
general warm up (10 minutes)
Adex club inside mills x 20/20 reps
Adex club pull overs x 20 reps
clamp curls x 15 reps (learned from Jedd Johnson)
Adex mace barbarian squats x 20 reps
specific warm up (5 minutes)
keg/stone/sandbag carry set up and light practice
strength (20 minutes)
keg/stone/sandbag carry x 100 feet x 1/1/1/1/1 Note: Use at least 100 lb
conditioning/accessory work (3 rounds)
straight arm push downs (with 5 second negatives) x 15 reps
heavy Adex club front cleans x 15 reps
First of all, I did the program, I didn’t just read about it.
31 workouts in 31 days was tough, but well worth the effort and time.
Jedd knows how to write good, solid training programs.
My main “take aways” from this were–
I would highly recommend this program if you want to put on some muscle and get stronger. Who wouldn’t want that?
general warm up (10 minutes)
Americanas x 50 reps
Adex mace grave diggers x 15/15 reps
Zercher sand bag cleans x 10 reps
strict pull ups x 10 reps
specific warm up (5 minutes)
lateral keg loading/sandbag shouldering set up and light reps
strength (3 rounds)
lateral keg loading x 10/10 reps followed immediately by
sandbag shouldering x 10/10 reps
conditioning/accessory work (3 rounds)
clamp curls x 15 reps
tricep push downs x 10 reps
general warm up (10 minutes)
clock push ups x twice around the clock
Adex mace barbarian walking lunges x 100 feet
windshield wipers x 20 reps
Power Wheel hand walks x 50 feet
specific warm up (5 minutes)
bench press/farmers walk set up and light practice
strength (4 rounds)
bench press x 3 reps
followed immediately by farmers walk x 50 feet
conditioning/accessory work (2 rounds)
Adex club front cleans x 20 reps
Adex mace “10-to-2” x 20 competition reps
after the mace & club work is done do this
pinch grip isometric plate hold x max. time
general warm up (10 minutes)
Adex club side cleans x 40 reps
Adex club inside mills x 15/15 reps
bear crawls x 100 feet
tin mans x 100 feet
Adex mace 360’s x 40 reps
specific warm up (5 minutes)
deadlifts set up and light reps
strength (20 minutes)
deadlifts x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
sandbag BTN good mornings x 15 reps
dumbbell rack squats x 15 reps
Here are a couple of important dates and events:
Sept. 2–Iron Brotherhood meets at 4:30pm for heavy lifting and feasting
Sept. 4–“Hard Labor” Day is an annual day of extra tough training (yes, we will train on Labor Day)
Oct. 2-13–Quarterly Strength & Work Capacity Tests
During the deadlift portion of the tests we will hold our Deadlifts For Disaster Relief event benefitting our mobile team as they help rebuild homes for people in flooded areas or who have been hit by tornados, earthquakes, etc.
The Cave 