Posts Tagged ‘cavestrong’

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club barbarian pull overs x 30 reps

sandbag BTN push press x 10 reps

bodyweight squats x 25 reps

push ups x 25 reps

specific warm up (5 minutes)

bench press set up and light reps

strength (20 minutes)

bench press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

French  press x 10 reps

dumbbell curls x 10 reps

general warm up (10 minutes)

clock push ups x twice around the clock

AbMat sit ups x 20 reps

Adex mace 360’s x 30 reps

mountain climbers x 75 reps

windshield wipers x 20 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

sandbag shouldering/keg squat set up and light practice

strength (20 minutes)

3 rounds–

sandbag shouldering x 10/10

bear hug keg squats x 10 reps

conditioning/accessory work (2 rounds)

keg push press x 5 reps

sandbag Zercher cleans x 10 reps

 

 

 

I am sure you have heard this many times too, “Wow! I didn’t think I lost that much strength!”,

when someone has been gone from training for a while then returns.

My question is, why are they surprised?

What happens to your car when you take your foot off the gas pedal while you’re driving?

While I am not opposed to someone taking a little time off periodically, chronically laying out of training

never helps. A person will always be weaker when they do that; and they will probably have gained some fat also.

Their strength has “leaked out”.

Going back to square one over and over again is very frustrating for all involved, in fact, I will not let a person train at the Cave who does that.

Be all in all the time if you want to make progress!

20161219_181853_li“Life doesn’t come with convenient handles on it.”

–Drew Wolter

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Choose your friends carefully:

  • no negative people
  • no quitters
  • choose those who bring out your best

 

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//player.blubrry.com/live/?program_id=26091

This show started off as a podcast show, now it is on streaming radio!

You can listen to the shows I have already done here https://cavestrong.net/podcasts/

One of my favorite training tools is the sled.

You can work with a heavy load and not directly load the spine.

Hand-over-hand sled pulls build strength http://cavestrong.net from Frank DiMeo on Vimeo.