general warm up (10 minutes)
Battling ropes x 100 double waves
resistance pull a parts x 100 reps
Bulgarian bag x 15/15 reps
BTN stretch x 60 seconds x 1/1/1/1
specific warm up (5 minutes)
sled/slider set up and light practice
strength (4 rounds)
one round=rear sled sprint x 100 feet + mace sliders x 10/10 reps
conditioning/accessory work (2 rounds)
barbarian pull overs x 20 reps
heavy bag (roundhouse kicks) x 10/10 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 25/25 reps
resistance band “palms up” pull a parts x 50 reps
tin mans x 100 feet
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
floor press set up and light practice
strength (20 minutes)
floor press 5 reps x 5 sets
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
Neuro Grip push ups x 10 reps
wrist roller x 10 reps
As of tonight it looks like our regular training schedule will be in effect.
Make sure you are ready for last minutes schedule changes just in case.
Here’s a chart of when Tropical Storm force winds should be arriving
general warm up (10 minutes)
double club front swings x 50 reps
jumping jacks x 40 reps
kettlebell figure 8’s to hold x 30 reps
inch worms x 50 feet
specific warm up (5 minutes)
Hard Labor Day complex set up and light practice
strength (4 rounds)
Hard Labor Day complex
one round=stone carry x 50 feet + log lift x 5 reps + strict pull ups x 5 reps
conditioning/accessory work (2 rounds)
Bulgarian bag x 15/15 reps
diamond push ups x 12 reps
45 to 90 degree leg lifts x 30 reps
Today is a fantastic day here in southwest Florida. We have been blessed to live in an incredibly beautiful place.
On the other side of our state a hurricane is approaching. Having been through this quite a few times before we have learned that staying calm is vital.
We pray that GOD will have mercy on us and all the people we know and love, and that all of us will all come through this just fine.
We stay prepared for hurricane conditions down here: storm shutters, extra batteries, flashlights, water, non-perishable food, etc..
It is not helpful for people to constantly watch the news when a hurricane is approaching. It is best to check the NOAA Hurricane Center every so often for updates, though. TV news often generates a lot of unnecessary fear and anxiety in people.
I call it “fear mongering”. They whip people up into a frenzy of fear with their predictions , I should say guessing, about the threat level and path of the storm.
No human actually knows where a storm will hit, since they change so rapidly. Only GOD knows that.
So, don’t get caught up in the fear they’re selling!
Be smart, and make good choices. Take good care of your families.
The storm will pass, do not worry.
general warm up (10 minutes)
rear bear crawls x 100 feet
side shuffles x 200 feet
hollow rocks x 15 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
high/low sled sprints set up and light practice
strength (5 rounds)
high/low sled sprints x 100 feet
conditioning/accessory work (2 rounds)
1 hand farmers walk x 150 feet
Neuro grip push ups x 12 reps
dead stop lateral step ups x 10/10 reps
general warm up (10 minutes)
clock push ups x twice around the clock
resistance band paddling x 20/20 reps
resistance band seated rows x 15 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 7 reps x 5 sets
conditioning/accessory work (1 round)
double dumbbell rows x 12 reps
dumbbell pull overs x 10 reps
Grinder Lord chain push ups x 8 reps
general warm up (10 minutes)
sandbag shouldering x 10/10 reps
Bulgarian bag 360’s x 15/15 reps
rotation walking lunges x 50 feet
Sanddune jumps x 12 reps
specific warm up (5 minutes)
Zercher sandbag squats set up and light practice
strength (20 minutes)
Zercher sandbag squats x 20/15/10/5 reps
conditioning/accessory work (2 rounds)
grave digger rear lunges x 10/10 reps
kettlebell rack walk x 100 feet
general warm up (10 minutes)
rotation push ups x 20 reps
chimp walks x 50 feet
inch worms x 50 feet
Bulgarian bag 360’s x 12/12 reps
specific warm up (5 minutes)
lateral keg loading set up and light practice
strength (20 minutes)
lateral keg loading x 10/10 reps x 4 sets
conditioning/accessory work (2 rounds)
1 hand farmers walk x 100 feet
Grinder Kord curls x 15 reps
Grinder Kord tricep extensions x 15 reps
The Cave 