Posts Tagged ‘bodyweight training’

general warm up (10 minutes)

rotation push ups x 20 reps

pause supermans x 10 reps

hollow rocks x 15 reps

recline rope climb x 5

L-sit x maximum hold time x 1/1/1

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (3 rounds)

Ginder Kord complex

1 round = 10 reps of each

flys, reverse flys, curls, tricep extensions

conditioning/accessory work (1 round)

side planks x maximum hold time on each side

front plank x maximum hold time

general warm up (10 minutes)

Sanddune fist push ups x 20 reps

Adex club side cleans x 50 reps

Adex  mace grave diggers x 15/15 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

specific warm up (5 minutes)

weighted pull ups/dips set up and light practice

strength (20 minutes)

weighted pull ups/dips x 7/6/5/4/3/2/1 reps each

conditioning/accessory work (2 rounds)

Grinder Kord flys/reverse flys x 15 reps each

chain presses x 10/10 reps



general warm up (10 minutes)

Americanas x 30/30 reps

Adex club inside mills

Adex mace alternating barbarian lunges x 20 reps

Adex mace “10-to-2” x 20 reps Note–use competition counting method

specific warm up (5 minutes)

Grinder Kord complex set up and practice

strength (2 rounds)

Grinder Kord complex– one round =10 reps of each exercise

flys, reverse flys, rows, chest presses, curls, tricep extensions

conditioning/accessory work (2 rounds)

isometric leg lift with kettlebell pull overs x 15 reps

Adex club isometric crucifix hold x max. time




general warm up (10 minutes)

clock push ups x twice around the clock

Turkish get ups x 3/3 reps

Adex mace “10-to-2” x 20 reps**

**competition counting method

tire hurdles (jump into and out of both tires)  x 2

Resistance band archer pulls x 25/25 reps

specific warm up (5  minutes)

Grinder Kord complex practice

strength (Grinder Kord complex)

3 rounds/10 reps of each exercise–

flys/reverse flys/curls/tricep extensions

conditioning/accessory work (2 rounds)

Adex mace isometric hold x maximum time on each side



Let me be very blunt, if you cannot get up out of a chair or off the toilet by yourself, you are no longer physically independent. Talk to anyone who works in health care, especially with the elderly and you will see what I mean.

The best way to avoid that as you get older is to squat on a regular basis.

In many cultures, squatting is a normal every day thing. If they are not standing up doing something, they are probably squatting doing some kind of work, eating a meal, or just talking with friends.

How many people in Western cultures could do that? Not too many I am sure.

In these countries there are way too many conveniences and it makes the people weak  and lazy.

So, it is squats to the rescue!

Any person who does Powerlifting, Olympic Weightlifting, Strongman, CrossFit, or Underground Strength Training knows the value of the squat.

Any reasonably person healthy person can squat.

There are many variations of the squat, so regardless of age you can do some type of the squat.

Some people will pay attention to this and take action, and others will just blow it off.

You can squat and  keep your physical independence or you can skip it and just set yourself up for life in a nursing home.

The choice is yours alone, so choose wisely!



Many people today think they are entitled to be healthy without doing anything about it.

I am not just talking about being lean or ripped, just generally in good health.

Folks, it’s not just a given that you will wake up each day and be healthy, much be fit.

Granted, some people are born with certain medical conditions that are devastating right from the beginning.

I am talking to the people who born with all their body parts there and functioning well.

Those who weren’t blessed with that often work much harder than those who were to get healthy and fit.

Why is that?

Probably because they don’t assume that everything will improve with no effort on their part.

Why don’t the others work hard too?

Simple, here’s why:

  • they are lazy
  • they make excuses
  • they listen to negative people
  • they think it’s okay to be fat and weak
  • they believe the lie that everyone wins
  • they think their situation is different from everyone elses

I am sure I could add to that list, but you get the point.

Think about it; why should you be able to smoke, eat total garbage every day, drink sodas and beer all the time, sit on your butt and watch TV, and do  nothing more physically demanding than text or play video games and even in the remotest part of your imagination think you will be healthy?

The fact is, you won’t!

I have a poster on the wall at my gym that says you are not entitled to anything and that you have to earn it.

That is the raw, hard truth!