Posts Tagged ‘bodyweight training’

general warm up (10 minutes)

bear crawls x 100 feet

Adex mace barbarian split squats x 10/10 reps

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

resistance band archer pulls x 25/25 reps

specific warm up (5 minutes)

dip/strict pull up superset practice

strength (5 supersets)

one superset = dips x 7 reps + strict pull ups x 5 reps

conditioning/accessory work (3 rounds)

Sanddune sprints x 30 seconds

Sanddune push ups (on fists) x 10 reps

 

 

 

 

general warm up (10 minutes)

Power Wheel roll outs x 10 reps

Inch worms x 50 feet

Windshield wipers x 20 rep

pause supermans x 10 reps

specific warm up (5 minutes)

bodyweight medley set up and light practice

strength (4 rounds)

bodyweight medley>>one round =

Grinder Kord one-legged squats x 5/5 reps

weighted dips x 5 reps

weighted pull ups x 5 reps

conditioning/accessory work (2 rounds )

Iron Boot squats with alternating knee raises x 20 reps

Bend & reach x 20 reps

push ups x 20 reps

 

 

 

 

 

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!