Posts Tagged ‘lose weight’

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

plyo push ups x 15 reps

traveling broad jumps x 100 feet

strict dumbbell press x 10/10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7/7/7/7 reps

conditioning/accessory work (2 rounds)

Adex club long cycle swipes x 25 reps

Neuro Grip plank x max. hold time x 1

 

If you are a disciplined person, this won’t affect you; however, most people are not.

Twice a year, New Years day and just before bathing suit season (aka summer) starts people who have not been working out or  eating clean all year start to panic.

All of a sudden, they want a better-looking body and they want it fast.

Of course, they also want it to be easy.

Hence, they fall prey to the many phony fat  loss schemes and miracle diets that slick marketers will be pushing during that time.

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News flash:  you cannot get fit or healthy or better-looking overnight

The people who want to look healthy and fit don’t worry, because they have been doing the things it takes to be that way all year, and it shows.

Discipline is not impossible to develop, though it is in short supply in the “popular culture”.

People are not entitled to a healthy, fit, good-looking body no matter how much they think they are.

They will have to work hard for it over the course of months and years.

There are no short cuts or easy ways.

It is not too late to start being a more disciplined person.

The rewards will be well worth it!

 

 

general warm up (10 minutes)

kettlebell figure 8’s x 50 reps

kettlebell swings x 40 reps

resistance band pull a parts x 100 reps

Adex mace barbarian squats x 20 reps

dislocates x 10 reps

 

 

specific warm up (5 minutes)

back squats set up & light practice

strength (20 minutes)

back squats x 5/5/5/5/5 reps

conditioning/accessory work (2 round)

sandbag BTN good morning x 20 reps

weighted side bends x 20 reps

weighted sit ups x 10 reps

general warm up (10 minutes)

rear bear crawls x 100 feet

resistance band pull a parts x 50 reps

Adex club side cleans x 30 reps

specific warm up (5 minutes)

alternating kettlebell floor press set up and light practice

strength (20 minutes)

alternating kettlebell floor press x 20/18/16/14 reps

conditioning/accessory work (2 round)

rotation push ups x 20 reps

Strongman log rows x 10 reps

 

general warm up (10 minutes)

Battling Ropes x 100 waves

dislocates x 10 reps

tin mans x 100 feet

tuck jumps x 10 reps

specific warm up (10 minutes)

Burgener drills

snatch-grip high pulls set up and light practice

strength (20 minutes)

snatch-grip high pulls x 3/3/3/3/3/3/3 reps

conditioning/accessory work (2 rounds)

snatch-grip recline bar rows x 10 reps

Adex club long cycle swipes x 25 reps

 

 

 

 

general warm up (10 minutes)

Sanddune hand walks (on fists) x 50 reps

resistance band archer pulls x 30/30 reps

Adex club halos x 15/15 reps

rear bear crawls x 100 feet

specific warm up (10 minutes)

grappler bar rows set up and light reps

strength (20 minutes)

grappler bar rows x 10/10/8/8/6/6/4/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

grappler twists x 10 reps

strict pull ups x 5 reps