general warm up (10 minutes)

clock push ups x once around the clock

rotation push ups x 20 reps

barbarian walking lunges x 100 feet

resistance band pull a parts x 50 reps

specific warm up (5 minutes)

Meadows rows set up and light practice

strength (20 minutes)

Meadows rows x 7/7-7/7-7/7-7/7 reps

conditioning/accessory work (2 rounds)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Note:  after 2 rounds are complete do wrist roller x max reps x 1/1/1/1

 

 

Tuesday Dec. 4, the Cave will be closed in the morning.

We will be open 3:00 pm to 7:00 pm only that day.

Normal schedule resumes on Wednesday.

general warm up (10 minutes)

vertical resistance band pull a parts x 50 reps

diagonal resistance band pull a parts x 25/25 reps

barbarian pull overs x 30 reps

push press x 15 reps

 

specific warm up (5 minutes)

power jerk set up and light practice

strength (20 minutes)

power jerk x 2 reps x 8 sets

conditioning/accessory work (2 rounds)

Sanddune plyo push ups x 10 reps

Sanddune jumps x 10 reps

double club snatch x 10 reps

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

Russian plank walk ups x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

weighted pull ups set up and light practice

strength (20 minutes)

weighted pull ups x 3-3-3-3-3-3-3 reps

conditioning/accessory work (2 rounds)

double dumbbell push press x 10 reps

double chain curls x 10 reps

hollow rocks x 20 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

resistance archer pulls x 30/30 reps

barbarian pull overs x 30 reps

specific warm up (5 minutes)

strict press set up and light practice

strength (20 minutes)

strict press x 5-5-5-5-5 reps

conditioning/accessory work (3 rounds)

dips x 7 reps

chain press x 5/5 reps

general warm up (10 minutes)

Americanas x 50 reps

vertical pull a parts x 50 reps

jumping jacks x 50 reps

inch worms x 50 feet

specific warm up (5 minutes)

 back squats set up and light practice

strength (20 minutes)

back squats x 5-5-5-5-5 reps

conditioning/accessory work (1 round)

chain good mornings x 20 reps

weighted step ups x 20 reps

Sanddune split squats x 10/10 reps

Mississippi shrugs** x 10 reps

**(Note: do an isometric hold at the top for 10 seconds on each rep)

No one likes to be sick or get injured, that’s a given, but sometimes it happens anyhow.

If you have experienced this, you know how demoralizing it can be.

Depending on how severe the injury or sickness is, you will probably lose a lot of strength. That can happen faster than you might think. It has happened to me and I am sure I am not alone.

I had a pretty serious medical situation back in June and have been working way back up ever since. It’s taken a lot of prayers and a lot of patience, but it is working.

As I was training today, a thought came to mind that showed me how this can be a good opportunity to come back with even better technique than before.

When you are at full strength, sometimes your form might be off a little but you are still moving some poundage, so you don’t get too concerned about it. However, there is really neve a good time to have bad form.

In fact, you can have flawless form and still get hurt. Having great form does lessen the risk of injuries, though.

Coming back after an injury or sickness will force you to really clean up your technique. You won’t really have a choice, you will have to do it right if you want to make any progress at all.

There really is an upside to getting knocked down if you get things in perspective.