Posts Tagged ‘Monday motivation’

general warm up (15 minutes)

resistance band pull a parts x 50 reps

resistance band “palms up” pull a parts x 30 reps

dumbbell hang power snatch x 10/10 reps

Power Wheel rollouts x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3M

conditioning/accessory work (2 rounds)

dumbbell bench press x 8 reps

Strict dumbbell rows x 8/8 reps

Sanddune push ups x 12 reps

We will find out this week as we transition  from pure Mace Fit® to 

our full training program of barbells, dumbbells, sandbags, odd object lifts & carries, sled work, bodyweight and more.

I will be carefully observing and recording the results.

This is Cave science in action!

You don’t need high reps to strengthen your core

general warm up (15 minutes)

mountain climbers  x 75 reps

jumping jacks x 50 reps

alternating front lunges x 20 reps

rotation push ups x 20 reps

specific warm up (5 minutes)

bodyweight circuit set up and practice

strength (3 rounds)

one round =  45 to 90 degree leg lifts x 20 reps + bodyweight squats x  15 reps + tree pushups x 10 reps (Note: elevate your feet againts a tree)

conditioning/accessory work (1 round)

hollow rocks x 15 reps

side planks x 60 seconds eash side

 

general warm up (15 minutes)

overhead weight plate carry x 100 feet

double club walking horse stance x 50 feet

sit ups x 25 reps

chimp walks x 100 feet

specific warm up (5 minutes)

rear sled pulls set up and light practice

strength (4 rounds)

rear sled pulls x 100 feet

conditioning/accessory work (1 round)

resistance band hamstring curls x 30 reps

weighted side bends x 20 reps

dumbbell pull overs x 10 reps

weighted strict pull ups x 5 reps

 

 

general warm up (15 minutes)

rear bear crawls x 50 feet

inch worms x 50 feet

uppercut front lunges x 10/10 reps

strict pull ups x 5 reps

specific warm up (5 minutes)

sled push/sledge hammer strikes set up and light practice

strength (4 rounds)

one round=heavy sled push x 50 feet + sledge hammer strikes x 20 reps

conditioning/accessory work (1 round)

hollow rocks x 20 reps

isometric bear hug keg hold x 90 seconds

side planks x 90 seconds each side

general warm up (15 minutes)

clock push ups x twice around the clock

windshield wiper squats x 20 reps

double dumbbell push press x 10 reps

jump rope x 3 minutes
specific warm up (5 minutes)

trap bar deadlifts  set up and light practice
strength (20 minutes)

trap bar deadlifts x 7 reps x 4 sets
conditioning/accessory work (1 round)

nightmares x 15  reps

dumbbell curls x 12 reps

dead stop lateral step ups x 10/10 reps

snatch grip high pulls x 8 reps