general warm up (10 minutes)
resistance band pull a parts x 75 reps
resistance band pause face pulls x 20 reps
push ups x 20 reps
bodyweight squats x 20 reps
tuck jumps x 10 reps
specific warm up (5 minutes)
Burgener drills
snatch set up and light reps
strength (20 minutes)
snatch x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
snatch grip high pulls x 5 reps
Ahrens press x 10 reps
weighted calf raises x 15 reps
general warm up (10 minutes)
Americanas x 35 reps
Adex club halos x 15/15 reps
Adex club barbarian pull overs x 25 reps
rear bear crawls x 100 feet
specific warm up (5 minutes)
Pendlay row/sled push set up and light practice
strength (4 rounds)
Pendlay row x 5 reps followed immediately by heavy sled push x 50 feet
conditioning/accessory work (3 rounds)
recline bar rows a 10 reps
weighted dips x 5 reps
In two days, GOD willing, I will be 67 years young. Almost six decades ago I was diagnosed as terminally ill. Obviously, I did not die.
I believe GOD heard and answered my parents prayers.
I am thankful to still be here and I want to make every day count! It is very important to me to be fit and strong for my entire life; and to help others to do the same.
Our mindset is vitally important in achieving this. As long as you have breath in your body, you are not done. You are still in the game.
I did a lot of manual labor over the years and I am thankful for it. I worked all kinds of hard physical jobs. It made me value strength and tenacity.
I developed a “never quit” attitude over the years. No hard physical job was going to break me!
Many days I came home totally sweated out, dirty, and exhausted, then got right up the next day and headed back for more.
Depending on the job, I might be unloading 100lb bags of Marcite or 94lb bags of Portland cement inside freight cars all day (which feel like 130 degrees inside).
On other jobs I was cutting trees all day or working construction.
The point is this, strength matters every day and you can be strong every day.
In fact, you must be strong every day. There is no off season. You cannot afford to just shut down and quit trying because you turn a certain age, like 40.
I no longer do manual labor for a living; but I do a lot of manual labor at my gym, the Cave. There is not excuse for not being strong no matter what your age is.
Remember, weakness invites aggression. Weakness makes you a target.
Refuse to be weak at any age!
general warm up (10 minutes)
Adex club side cleans & lateral pull overs x15/15 reps
Adex club barbarian split squats x 10/10reps
elevated push ups x 15 reps
windshield wipers x 20 reps
specific warm up (5 minutes)
sled push set up and light reps
strength (20 minutes)
heavy sled push x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
weighted lock out push ups x 5 reps
dumbbell rows x 5/5 reps
Zercher sandbag squats x 10 reps
general warm up (10 minutes)
kettlebell swings x 50 reps
rotation push ups x 30 reps
dips x 10 reps
recline rows x 15 reps
specific warm up (5 minutes)
keg squats/weighted pull ups set up and light reps
strength (4 rounds)
keg squats x 7 reps followed immediately by weighted pull ups x 3 reps
conditioning/accessory work (2 rounds)
Adex club heavy front cleans x 5 reps
Adex mace “10-to-2” x 15 competition reps
Just passed the three week mark on Jedd Johnson’s August of Arms program
general warm up (10 minutes)
weight plate orbits x 20 reps
weight plate strict front raises x 10 reps
Adex mace grave diggers x 15/15 reps
Adex club shield casts x 30 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 8/8/8/8 reps
conditioning/accessory work (3 rounds)
dumbbell bench press x 15 reps
push ups x 15 reps
general warm up (10 minutes)
push ups x 25 reps
resistance band archer pulls x 25/25 reps
dislocates x 10 reps
jumping jacks x 50 reps
Adex mace 360’s x 50 reps
specific warm up (5 minutes)
back squats set up and light reps
strength (20 minutes)
back squats x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
resistance band pause face pulls x 20 reps
bent over lateral dumbbell raises x 15 reps
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general warm (10 minutes)
bear crawls x 100 feet
resistance band slow pull a parts x 50 reps
dumbbell hang power snatch x 10/10 reps
Adex club long cycle swipes x 30 reps
specific warm up (5 minutes)
Strongman medley set up and light practice
strength (4 rounds)
Strongman medley=
Log ground to overhead x 5 reps + famers walk x 50 feet
conditioning/accessory work (2 rounds)
Adex club heavy front cleans x 10 reps
Adex mace 10 to 2 x 20 reps
The Cave 