Friday, February 26, 2016


Info: Burn Set or 'To Failure Set' means drop the weight and do a set until you can't.
You do not have to do all the work if you are short on time... BUT do what you can as best as you can.

1. Super Set: Heavy Dumbell Press/Curl 4 x 5 (Burn Set)
2. Cap-Super Set: Bi/Tri: 3 x 10 (Burn Set)
3. Krock Row/ Hammer Curl 3 x 20 / 10 (Burn Set)
4. Front Curl/Wrist Curl 3 x 10/10
5. Lat Pull-Down Cap-Set with Zombie: 3 x 20/20/20/20 + Zombie 20
6. Dips 3 x 15 (Burn)
7. Cable Curl/Tri Pushdown Super Set 3 x 20

Because if Arms are Guns then... Legs are Cannons:
1. Single-leg Hip Bridges/Single Leg Squat Super Set 3 x 10
2. Box Jumps 3 x 10/ Single-leg Box Jumps 3 x 10
3. Dog Sled 1 x 50 (25/25)
4. 10 Hallway Sprints

Abs & Extras:
Inverted Sit-ups with weight 3 x 12
Roman Chair 3 x 10
Hellbows on Heavy Bag: 3 x 30 sec (Not on TAPED SIDE! No BAG SLAMS... HUNTER!)

Enjoy the Weekend! 

Pictures of Greatness in Progress 2/25/16 (LAX & Softball)

The nick name fits!

(Girl's Rule)

Wednesday, February 24, 2016

Old School - BENCH - SQUAT - RUN BABY!

Bench 5 x 5
Squat 5 x 5
Dips 3 x 10
Pull Ups 3 x 10
Incline Dumbbell Bench 3 x 12
Seal Bag Lunges 3 x 15
Switch-Foot Press Landmine 3 x 10
Dog Sled 3 x 10/10
Calf Machine/ Hamstring Machine Super Set: 3 x 10

3 x 10 Box Jumps
25 Hallway Sprints
3 x 25 Ab-Jacks/3 x Fail Push-ups

Tuesday, February 23, 2016

The Brain-Training Secrets Of Olympic Athletes by Carolyn Gregoire Senior Writer, The Huffington Post

athlete meditateMany athletes have used the technique of "mental imagery," or visualization, to up their game and perform at their peak. Research on the brain patterns of weightlifters found that the patterns activated when a weightlifter lifted heavy weights were activated similarly when they simply imagined lifting, Psychology Today reported, and some studies have suggested that mental practice can be almost as effective as physical training. One study, published in the Journal of Sport & Exercise Psychology in 1996, found that imagining weight lifting caused actual changes in muscle activity.
"Mental imagery impacts many cognitive processes in the brain: motor control, attention, perception, planning, and memory," researcher Angie LeVan wrote in Psychology Today. "So the brain is getting trained for actual performance during visualization. It’s been found that mental practices can enhance motivation, increase confidence and self-efficacy, improve motor performance, prime your brain for success, and increase states of flow."
But visualizing is more than just thinking about an upcoming event. When athletes use visualization, they truly feel the event taking place in their mind's eye.
"During visualization, she incorporates all of her senses into the experience," sports psychologist Dr. JoAnn Dahlkoetter wrote in a blog on The Huffington Post about a speed skater she works with. "She feels her forefoot pushing off the track, she hears her skating splits, and she sees herself surging ahead of the competition. She experiences all of the elements of her race in explicit detail before executing her performance."
Meditate daily.

The world of hung kuen Documentary eng.subs. (part 1)

His concepts on Patience and training in Hung Kuen Kung Fu apply to Strength Training today....Interesting piece.

No Lifting Today: Snow

But... Cap's 1/2 Day Workout
You can go home, bundle up and:
1. Run a Mile
2. 100 Push-ups.
3. 200 Bike Crunches.
4. 75 Burpees
5. 100 Body Weight Squats.
Break them up between Call of Duty Games or Home Work Subjects!
Get it done!

Monday, February 22, 2016

Shhh... Spring Approaches... Tire Flipping Looms!

Next Week or week after... STRONGMAN IN THE YARD! YAAAAAAH!

90 year old Hung Kuen Master Leung Daiyau performs the Snake guiding the...

Will you still move this good when your his age? Lift Smart now, with an eye on forever. Strength Training is a marathon/not a sprint.

How to Improve Box Jumps by John Michael Bric

improve box jumps

A box jump is as simple as its name suggests: you have to jump from the ground, onto a box! The size of the box can vary from workout to workout, and depending on your gender and age. Some Rx’d workouts might use a 24 inch box, while others use a 32 inch box.
But regardless of the size, the most important thing to remember is the hip extension at the top.
To perform a proper rep, a full hip extension must be reached. That means, once you jump onto the box with two feet, you must then lock out your legs, and stand up with your hips over your feet, just like a deadlift. Once you have achieved this, you can jump back down and start again!
Box jumps are great for any athlete and have a number of physical benefits. These include:
Increased explosiveness – Springing from the ground to a box is a great way to increase you vertical leap. The movement utilizes a lot of fast twitch muscles and that will help improve your overall explosiveness. The more you jump, and the higher you jump, the more explosive your legs will become.
Improved Olympic lifting – High box jumps have a direct carry over to the Olympic lifts. The rapid hip flexion in the top part of the box jump is the same as the hip flexion needed in the third pull of the snatch and the clean. So doing box jumps will help create faster hip flexion.
Improved cardiovascular - Box jumps can be an exhausting exercise. Each rep uses a number of leg and core muscles, and after a few reps you will notice your heart rate start to rise. This exercise is not only good to improve leg strength, but also to improve cardiovascular fitness.
During workouts, box jumps can be tough. Many beginners will burn out early in a workout simply because they do not have the form, or technique for box jumps. However, the exercise can be made a lot easier, by following a few simple steps to improve box jumps.
Proper Technique
The most effective way to improve box jumps, is by getting the right technique. I know what you’re probably thinking, ‘there’s not much to jumping from the ground to a box, is there?’ Although the truth is, there is.
Just like a deadlift, just like a snatch and just like a clean, a box jump is a lot easier when you have the right technique. A good technique consists of keeping your feet together, and trying to land them in the centre of the box.
You want to try to have a soft landing, and keep balanced the whole way through. Looking straight ahead and focusing on a horizontal point is a good way of keeping balanced while box jumping.
- See more at:

How to Perform the Valsalva Maneuver

How to Perform the Valsalva Maneuver

Even though your body knows how to do this naturally, you may still need some guidance on how to use it voluntarily while weight training.
How to do the Valsalva maneuver
  1. Inhale Before or During the Negative.Start by inhaling before or during the negative repetition. After you’re done inhaling, hold your breath in. Complete the negative repetition.
  2. Exhale Against Closed Glottis at Start of the Positive. As you initiate the positive repetition, exhale against your closedglottis – The glottis is a structure in the windpipe that allows air to pass when open, and prevents air from passing when closed. If done correctly, your gut should be pushed out with your abs tightly contracted.
  3. How & Why It Works. When the air can’t escape, the result is elevated intra-abdominal and intra-thoracic pressure, which fills the abdominal and thoracic cavities. These pressure-filled cavities “insulate,” and therefore reduces the load on, the lumbar (lower) and thoracic (middle) spine. In other words, you’re able to keep your spine straight and safe. Plus, the built up pressure enables increased power output on the positive rep to help get you through the sticking point.
  4. Exhale After Sticking Point & Complete the Positive. You can finally breathe out once you get past the most difficult part of the positive repetition. Breathe however you’d like now; deep breaths, short breaths, whatever you gotta do to get that oxygen circulating (this technique isn’t just about holding your breath the whole time, ya know). Proceed to finish the repetition.
  5. Repeat. Repeat the process for the remaining repetitions in your set.


Workout A DAY: Deadlift/Hang Clean/Farmer's

Workout A

 (15 Min. WARM UP!)

Deadlift: 5x5
Hang Clean: 5 x 10
Partner Alternating Heavy Farmer's Walk/ Burpees 3 x half hallway
Landmine Boogie/Single Arm Rows/Russian Twist: TRIPLE SET: 3 x 10 
Dumbbell Snatch/Kroc Row Super Set: 3 x 10
Box Jumps 3 x 10

STAIR SPRINTS: 10 x 2 Flight (Pump Your Arms!)/ 3 Burpees at the top 
SEAL BAG Stair Hops: 10 x 1 Floor/ 10 Seal Bag Rotations at the Top and the Bottom
Med Ball Slams / Backward Fast Feet w Forward Hop (10 Feet): 30 Sec. Rounds x 5
Abs: Bike Crunches / Plank 30 sec x 10 Rounds

--Neck Work w Partner (Mandatory for Football)

Friday, February 19, 2016


Get your BAM - BAM on Today! 

--Heavy Dog Sled - 4 x 5/5 - 
--Heavy Deadlift 4 x 5 to warm up... get the blood flowing then...

--Incline Bench/Curl Super Set 3 x 8 - Heavy
--Triceps Triple Set 3 x 10
--Easy Curl/Straight Bar Curl Super Set 3 x 10
--Dip/Chin Up Super Set 3 x 12
--Kroc Row/Shrug Super Set 3 x 10 (Heavy!)

--Front Curl/ Hammer Curl Forearm Blaster...
--Push-ups til the doors come off - Then Hallway Sprint to fill the guns with blood x 10

Pix from the Weightroom 2/19/16

Thursday, February 18, 2016

The Wisdom - Bruce Lee

Be Water My Friend

This Is What Happens When You Do Martial Arts Everyday by Evolve Daily

Today, Evolve Daily shares 6 Things That Happen When You Do Martial Arts Everyday:
1) You become more focused.
angela lee
ONE Superstar Angela Lee defeats Mona Samir by Submission (Rear-Naked Choke) in ONE: Odyssey of Champions.
The more you train martial arts, the better you become at focusing on your goals. You know that hard work and discipline will help you achieve your goals faster, and that getting sidetracked could lead to your demise.
Because you’re so used to goal setting and staying focused at training, doing the same at work or school becomes easier. You know what it takes to accomplish a task and you’ll stop at nothing till you’ve completed it.

2) You become more humble.
wai kru
The wai kru is a Muay Thai ritual in which students show respect and gratitude to their teachers, parents and ancestors.
When you train martial arts, you’ll come across training partners of many different levels and backgrounds. Some may be athletically gifted, some may be more technical – there will always be someone to challenge you.
Because you’ve trained so much, you get used to it, you become more accepting of yourself as a martial artist. You’re OK with making mistakes and losing to a sparring partner every once in awhile because that’s just the way it is. What’s important is that you learn from these mistakes and turn them into strengths later on.

3) You become more zen.
man handstand
Many people believe that training martial arts makes a person more violent. Because they’re exposed to so many techniques, people think that it’s only natural that they would use it on others.
A true martial artist is the complete opposite of violent. In fact, he will probably walk away from getting into fights if he can. He knows that using martial arts against other people is the last option, even if he is being attacked.
4) You become more fit.
BJJ World Champion Kyra Gracie.
Training martial arts day in and day out will not only benefit you mentally, spiritually and emotionally, but also physically. You become so focused on learning and improving the techniques you’ve been taught in class, that you don’t notice all the weight you’ve been losing and that muscle you’ve been gaining!
Having a toned, fit body is just one of the many benefits of martial arts. You don’t even have to work for it – it’s something that just happens naturally.
5) You become friends with amazing people.
evolve mma children's program
BJJ Champion Guli Kozama teaches a Little Samurai how to pass the guard.
When you train martial arts, you’ll meet people on the same journey as you. They put in as much effort as you do, talk about martial arts the same way you do and even crave for the same cheat meals as you!
There’s nothing like sparking a friendship with like-minded individuals. It makes it that much easier to stay on track with your goals and motivates you to work even harder than before.
6) You become more confident... (CLICK HERE for the Entire ARTICLE <<<<<)

Happiness in the Brain

I just read a scientific post that showed:
"What you see is a myosin protein dragging an endorphin along a filament to the inner part of the brain's parietal cortex which creates happiness. Happiness. You're looking at happiness."

Maybe but in my brain it looks like this...

-xoxo Coach Buckett

Thursday Truths - Persistence

Thursday Truths 2/18/16

Squat - Bench (B) RIDE THE WAVE! 2/18

Squat - Bench (B) RIDE THE WAVE! 2/18


Bench Press Variation: Wide, Close, Normal (Wave - Triple Set - 15, 10, 5, 20)
Squat (Wave 15, 10, 5, 20)/Box Jumps 3 x 10 (Super Set)

Seal Bag Good Mornings / Lunges 3 x 10 Super Set
LANDMINE Triple Press 3 x 20/Russian Twist 3 x 10
Split Squat 3 x 20 / Single Leg Hip Bridges 3 x 20
Pull-Ups/Dips (Wave)

Power Skip - 6 Hallways
(1 Hallway Each): Fast Feet/Gazelle/Karaoke/Burpees/Single Leg Hops/Bear Crawl
Stair Race: 4 Trips to the 9th Floor
Core: 5 x 30 Second Rounds: Bike Crunches/Plank

Wednesday, February 17, 2016

Did You Get Up at Sunrise? I DID!

Did any of you whippersnappers get up and do the Vacation Sunrise Workouts in -2 degrees? I (Coach Cap) did! How bad do you wantto be the best?! Well then do the stuff that sane people do not. Go above and beyond or get left on the average pile.

Short Week. LET'S GO!

Thursday, February 11, 2016

Winter Break Sunrise Workout:

Winter Break Workout:
1. Sunrise Run or Hike: Get up everyday, bundle up and go run or hike 1 mile - 3 miles in a place where you can watch the sun come up.

2. 200 Push ups/Bicycle Crunches a day. Break it up. 25 x 8 over 24 hours - not that hard. Mix it up. Do different kinds of push ups/crunches.

3. 100 Burpees a day. Again, break it up.

4. 15-30 Minutes of Meditative Yoga or Stretching per day. (Best if done after running and while watching the sun come up!)

Take Video or Pix We can post on the blog!

If you have never worked out at Sunrise -- you'll never go back once you try. It's awesome!

Enjoy the Break, ('YES, COACH!')
--Coach Cap 

Workouts Over Break?

(Yes there is a Workout Today!)

No Workouts over break... but... for those of you who follow the Blog and Twitter there might...might... be a stealth workout over break... stay tuned!

Core Exercise - The Dead Bug



BENCH PRESS: (1 x 15 Warm Up) 3 x 5  (Heavy!)
SQUAT:  (1 x 15 Warm Up) 3 x 5 (Heavy!)
DOGSLED SS:  20/20, 5/5, 5/5, 20/20  


SEAL (BAG) DOUBLE STAIR HOPS - 5 Races (2 Flights, 1 Flight, 1/2 Flight, 1 Flight, 2 Flights)

(SS: Means SUPER SET!)

Wednesday, February 10, 2016

...Hardest Worker in the Room

Come Today & Tomorrow!

Yes, we've missed many workouts for weather and insane people but we continue! And Yes, Vacation will hinder us even more so -- get your buns to the weightroom today and tomorrow even if you are not scheduled!

Deadlift/Hang Clean/ Farmer's Today. Bench Squat Tomorrow!

Lets GO! (The Duck says so!)

Best Chest Training Tips, Period by Adam Bentley

The Best Chest Training Tips, Period

Small Changes for Bigger, Stronger Pecs