general warm up (15 minutes)
weight plate orbits 15/15 reps
weight plate wood choppers x 12/12 reps
45-90 degree leg lifts x 20 reps
Russian plank walk ups x 10 reps
specific warm up (5 minutes)
circuit set up and practice
cardio (3 rounds)
one round = kettlebell figure 8’s to hold x 20 reps + push ups x 15 reps + Grinder Kord reverse flys x 10 reps + strict pull ups x 5 reps
general warm up (15 minutes)
mountain climbers x 50 reps
flutter kicks x 100 reps
jumping jacks x 50 reps
sit ups x 25 reps
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (4 rounds)
high/low sled sprints x 100 feet
conditioning/accessory work (2 rounds)
heavy swings x 10 reps
weighed step ups x 20 reps
resistance band hamstring curls x 30 reps
general warm up (15 minutes)
resistance band vertical pull a parts x 35 reps
resistance band pull a parts x 35 reps
loverhead weight plate carry x 100 feet
Sanddune jumps x 10 reps
Burgener drills
specific warm up (5 minutes)
hang power snatch set up and light practice
strength (20 minutes)
hang power snatch x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
dumbbell hang high pulls x 7/7 reps
dumbbell press x 5/5 reps
One of the worst things for your health is live in a constantly stressed out mode.
People are so worried or angry (or both) about many things these days.
True, there are issues that need to be addressed, but giving yourself ulcers isn’t going to fix anything.
Let’s look at something that is not in the national and international news:
the fear of other peoples opinions of you
This is a huge problem for many people.
Granted, everyone like to be respected and that should be based on your character not on your looks.
As I approach my 70th birthday I have seen many things good and bad. I have learned much along the way. One big thing is fear of other peoples opinions is a a self-made prison, but you have the key to your own cell. If you want out, then get out!
Whatever body you have, that’s where you have to live. Barring any genetic issues or medical problems, you can change what your body looks like. You can improve your health. It’s in your hands.
If you are a guy who is in his 40’s and afraid to take his shirt off at the beach, you are acting out of fear of what other people will think of you.
photo removed
In the photo above, the guy on the left can look like the guy on the right if he is dsiciplined enough to clean up his nutrition, get plenty of effective exercise and rest on a consistent basis.
Quit living in fear! Take action starting tday!
general warm up (15 minutes)
hollow rocks x 20 reps
pause supermans x 15 reps
Zarcher sandbag cleans x 10 reps
strict pull ups x 5 reps
specific warm up (5 minutes)
stone carry set up and practice
strength (4 rounds)
stone carry x 100 feet
conditioning/accessory work (3 rounds)
EZ bar curls x 10 reps
diamond push ups x 10 reps
Siesta Key Beach has been rated the #1 beach in america. We are blessed that the Cave is only 15 minutes away from there!
Tomorrow we’ll meet at the yellow lifeguard tower, just past the volleyball courts at 8:30 am.
general warm up (15 minutes)
weight plate orbits x 15/15 reps
clock push ups x once around the clock
Grinder Kord recline rows x 15 reps
specific warm up (5 minutes)
barbell rows/DB curls set up and light practice
strength (4 rounds)
one round = barbell rows x 8 reps + double dumbbell curls x 8 reps
conditioning/accessory work (2 rounds)
weight stack push downs x 12 reps
resistance band hammer curls x 12 reps
If you want to be healthy and fit your whole life, forget six pack abs, get a strong back. Your back is so important, especially if you’re over 40.
At almost 70 years young, I have found these exercises work well for me:
Since my genetic heart problem was diagnosed about two years ago, I keep my bodyweight and weighted exercises at low reps. Usually I do 1-3 reps per set, and it has helped me a lot. I do axle deadlifts and pullups/chinups regularly.
The only volume work I do is my Mace Fit® training. Mace and club workouts really hit your back muscles.
You can read more about my training here
The Cave 