Wednesday, January 27, 2016

TFW's Tiger Crawl 4 Versions for MMA

Welcome to the Jungle. The Tiger Crawl (we'll start with Lvl. 1 This Week.

Squat Bench D-Load Workout - Reps and Sweat!

DAY B Winter Workout D-Load
STRONGMAN Variation SET: Bench Press 3 x 20 Wide, Close, Normal)
STRONGMAN SUPER SET: Squat 3 x 20/ Lunge Jumps 3 x 10

STRONGMAN SET: Bulgarian Bag Stair Hops 6 Flights (Race)
STRONGMAN SET : LANDMINE Triple Press 3 x 20/Russian Twist 3x10
STRONGMAN SET: Split Squat 3 x 20 / Single Leg Hip Bridges 3 x 20
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Conditioning:
--Super Set: Incline Alt. DB Bench Press/Front Curl 3 x 20 reps each
--Triple Set: Walking Push-ups/ Walking Power Front Kick 3 x20/Qi Power Punch 3x20 each side
--Triple Set: Tiger Crawl Half-Hallway / Gorilla Side Scrambles 3x20/ Mt. Climbers 3x10
--Super Set: Hamstring Curl Machine/Calf Raises 3 x 20 each
--Super Set: CRAZY! Heavy Bag ELBOWS! Palm Strikes 3 x 20
--Neck Work w Partner (Mandatory for Football!)

How To: Jump Higher Off One Leg | 3 Jumping Drills | Pro Training Basket...

Final Female Kata. Rika Usami of Japan. 宇佐美 里香。空手

for those of you looking to take your Strength Training in new directions...try Martial Arts. Great mental focus, body control, confidence and self defense. I've taken Wing Tsun Kung Fu and Tai Chi. Both have added to my pallet as an athlete and a human being.

-Coach Cap

Dload Week - Let the Reps Begin!













SUMMA!





Keeping Up With Your Coaches - Coach BUCKETT 385 PR

385 PR Coach Buckett 1/25/16
Are you keeping up with your old, rickety, smelly coaches? (Well I am those things, apparently Coach Buckett is NOT!)

Coach Buckett pulls off a 385 Dead Lift (belt-less) With ease!

Are you keeping up or setting the bar?
Congrats Coach Buckett!

The Program even helps us ancient fossils to get bigger, faster, stronger, SMARTER! What can it be doing for you kids?

-Coach Cap

Monday, January 25, 2016

Max Squat Day Last Week was NUTS!





The Seal (Bulgarian Sand Bag)





D-Load or 'Blood' Week Winter Workout

Workout A Winter D-LOAD- (WARM UP!)

STRONGMAN Variation SET: Deadlift: 3 x 20 (Deficit, Rack Pull, Reg.)
STRONGMAN SUPER SET: Leg Press Dog Sled Routine 2x50
STRONGMAN SET: LANDMINE Clean & Press 3 x 20/Rows 3x10
STRONGMAN SET: STAIR SPRINTS 10 x 1 Flight (Pump Your Arms!)
STRONGMAN SET: Dips/Chin Machine Super Set: 3 x 20 
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Assist Lifts:
--CAP'S Cable Lat Pull Down Circuit: 3x 20/20/20/20/ Zombie x 20
--CRAZY! Med Ball slams/Wall Toss Supers Set 3 x 20 (If you are not yelling and growling... you will be).
--Seal (or Plate) Circles each side 3x10
--Hallway: Weighted Turkish Get-ups 3 x 10 each side.
--Abs: Leg Pushdows 10 to each direction (30 reps)/6 inches 1 Minute (3 Reps)
--Wrist Curls/Grip Work 3 x 20
--Neck Work w Partner (Mandatory for Football)

DAY B Winter Workout D-Load

STRONGMAN Variation SET: Bench Press 3 x 20 Wide, Close, Normal)
STRONGMAN SUPER SET: Squat 3 x 20

STRONGMAN SET: Bulgarian Bag Stair Hops 6 Flights (Race)
STRONGMAN SET : LANDMINE Triple Press 3 x 20/Russian Twist 3x10
STRONGMAN SET: Split Squat 3 x 20 / Single Leg Hip Bridges 3 x 20
--------------------------------------------------------------------------------
Assist Lifts:
--Incline DB Bench Press/Incline Curl Super Set: 3 x 20 reps each
--Walking Pushups/ Power Front Kick 3x20
--Qi Power Punch 3x20 each side/Prowl Half-Hallway Super Set
--Hamstring Curl Machine/Calf Raises 3 x 20 each
--Cable Triceps Push-downs/Cable Biceps Curls Super Set 3 x 20 each
--Single DB Cap Curl/Tri Press 3x10
--CRAZY! Heavy Bag ELBOWS! (If you are not yelling and growling... you will be).
--Neck Work w Partner (Mandatory for Football!)

Thursday, January 21, 2016

Max Week! Photos! Softball and Lax

















Workout Pix: My Plate! (O how we hate... My PLATE!)

So, bunch of you have been slacking off which allows the few to get ahead of you, to become better, to become stronger, to have to live through things that make them so much tougher than our slackers... Welcome to 'My Plate.'