general warmup (15 minutes)
rotation pushups x 25 reps
45 to 90 degree leg lifts x 25 reps
grave digger rear lunges x 10/10 reps
pause supermans x 15 reps
specific warmup (5 minutes)
weighted pullups/lat pull downs set up and light practice
strength (7 rounds)
one round = weighted pullups or lat pull downs x 5 reps + rest x 15 seconds
conditioning/accessory work (2 rounds)
dumbbell pullovers x 12 reps
Zottman curls x 12 reps
We were blessed to have Whit Baskin stop by our Mace Fit booth at the Tampa Bay Strongman Classic last Saturday.
THis vidoe shows Whit setting a world record back in 1999 which I believe is still unbroken.
general warmup (15 minutes)
1 hand kettlebell swings x 20/20 reps
kettlebell figure 8’s to hold x 30 reps
kettlebell goblet squats x 20 reps
Power Wheel rollouts x 10 reps
specific warmup (5 minutes)
Zercher axle squats set up and light pracice
strength (20 minutes)
Zercher axle squats x 4 reps x 6 sets
conditioning/accessory work (3 rounds)
weight stack push downs x 12 reps
recline rope rows x 5/5 reps
You might have noticed that all our athletes have nicknames.
The nicknames help build camaraderie, plus add some humor.
The training here is very hard so a little humor helps along the way.
There are no 9am or 10am classes tomorrow (Thursday)
My wife and I were at the beach Sunday afternoon (again).
There are always a great variety of people there.
Some are sun tanned others are lily white and on their way to serious sunburn.
Some are fat, some are skinny, some are young and some are old.
You get the picture.
One thing most of them had in common was they weren’t moving.
Though some did get up to get more beer or go to the bathroom.
Most were down the whole time.
Then there were three girls, maybe 12 or 13 years old, who broke the mold.
They were in motion for hours.
They wrestled each other, threw each other in the air, sprinted in the sand, did handstands, threw sand at each other.
They were giggling or squealing/shrieking.the whole time.
They just didn’t stop, they were unignorable.
Towards the end of the afternoon they all lined up on the beach and did standing back flips.
These girls were strong.
I guess bodyweight training really works.
Just when you think you’re pretty strong, you get humbled by something like this.
Yes, I know much of it is skill and they might just be cheerleaders, but that doesn’t negate the fact
that they can do what most people can’t.
Strong is strong.
I don’t know if they lift weights but it would be interesting to see how much they could deadlift or bench
proportionate to their size.
So what’s the lesson from all this?
Don’t neglect bodyweight training, that’s all.
It can make you even stronger.
general warmup (15 minutes)
resistance band diagonal pull a parts x 20/20 reps
lat pull downs x 10 reps
seated chest press x 10 reps
chimp walks x 100 feet
1 legged hops x 100 feet
specific warmup (5 minutes)
1 arm dumbbell bench press set up and light practice
strength (20 minutes)
1 arm dumbbell bench press x 7/7 reps x 4 set
conditioning/accessory work (2 rounds)
resistance band 1 hand pause face pulls x 12/12 reps
Meadows rows x 8/8 reps
medicine ball isometric crush x max effort x 3 reps
There no hacks or shortcuts to getting strong!
Contact Carly to schedule your workouts
contact: (941)544-3799
smithcarly20@gmail.com
The Cave 