general warm up (10 minutes)
Americanas x 30/30 reps
Adex mace gravediggers x 15/15 reps
resistance band archer pulls x 30/30 reps
walking lunges x 100 feet
side shuffles x 200 feet
specific warm up (5 minutes)
lateral sled pulls set up and light practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
straight arm push downs x 15 reps
Bulgarian split squats x 10/10 reps
general warm up (10 minutes)
overhead weight plate carry x 200 feet
rear walking lunges x 100 feet
Adex club pull overs x 30 reps
Adex mace “10-to-2” x 20 reps {note–use competition counting method}
specific warm up (5 minutes)
dumbbell clean & power jerk set up and light reps
strength (20 minutes)
dumbbell clean & power jerk 3/3-3/3-3/3-3/3 reps
conditioning/accessory work (2 rounds)
Adex mace 360’s x 30 reps
keg power press x 10 reps
Zercher sandbag cleans x 8 reps
strict pull ups x 6 reps
Accessory work also
general warm up (10 minutes)
mountain climbers x 100 reps
tuck jumps x 10 reps
resistance band archer pulls x 20/20 reps
Adex club long cycle swipes 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 1/1/1/1/1
conditioning/accessory work (2 rounds)
kettlebell V presses x 10 reps
seated Adex club diagonal pull overs x 15/15 reps
general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell suitcase swings x 35 reps
sandbag shouldering x 10/10 reps
sandbag BTN strict press x 10 reps
specific warm up (5 minutes)
Z press set up and light reps
strength (20 minutes)
Z press x 5/5/5/5/5 reps
conditioning/accessory work (3 rounds)
seated Adex club pull overs x 10 reps
seated Adex club isometric crucifix hold x max. time
Kick-starting Monday’s training!
general warm up (10 minutes)
resistance band pull a parts x 100 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
Adex mace 360’s x 50 reps
resistance band suitcase rows x 15 reps
specific warm up (5 minutes)
stacked weight plate rows set up and light reps
strength (20 minutes)
stacked weight plate rows x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
Grinder Kord recline rows x 15 reps
heavy Adex club front cleans x 15 reps
E-Z bar curls x 15 reps
Anyone who thinks steroids, or other performance-enhancing drugs, are not being used by numerous top athletes in about every sport is out of touch with reality. Don’t think just one sport is guilty of this.
However, many other top athletes have achieved high levels of excellence without their use.
One thing I have seen over the years is that when a person hits levels of performance that are far above what others are currently doing, those who are jealous of their achievements often cry “Steroids!!!!!!”, though they have no way of knowing. It seems to soothe their insecurity about their own less than stellar abilities.
The same thing goes for genetics. People say that others could only be that good because of their genetics.
Yes, genetics do play a role to a point, however, that is just one piece of the puzzle.
Do people really think Bud Jeffries was squatting 1,000lb at 7 years old?
Or Tony Farrugia was only in diapers when he began pulling trucks and lifting cars?
Or Dru Patrick was benching 550lb raw as a kid?
Don’t be delusional.
These guys have all trained incredibly for decades; and their training would probably destroy people with less dedication and discipline.
So instead of crying about steroids or genetics and trying to rationalize why others are so much stronger than you; learn from them and do what they did, if you are not afraid to work very hard for a long time.
general warm up (10 minutes)
Americanas x 25/25 reps
Adex club halos x 15/15 reps
Adex mace grave diggers x 15/15 reps
dumbbell front squat/push press x 10 reps
specific warm up (5 minutes)
dead stop bench press set up and light reps
strength (20 minutes)
dead stop bench press x 3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
JM press x 10 reps
Russian kettlebell flys x 5/5 reps (note–Do these slowly)
The Cave 