Gas Station Ready Garage Gorillas
JoshStrength
Tactical / Military, TacticalBeing Gas Station Ready is about being prepared for the unexpected, the kind that lurks in dimly lit gas stations and the back alleys of life.
For those moments, and for whatever life throws your way, you want to be ready.
As the barroom philosopher Dalton of Roadhouse reminds us: “The ones who go looking for trouble are not much of a problem to someone who’s ready for them. I suspect it’s always been that way.”
Prepare for the unexpected and do it from the enclave of strength that is your garage.
In the tradition of strength pioneer Brooks Kubik, become a “Garage Gorilla.” Training at home allows for the Garage Gorilla to train with less distractions, more concentration, better music, minimal commute, no negative people, and in whatever manner or attire you prefer.
It’s time to become a Garage Gorilla and get Gas Station Ready!
A
Squat
3 x 5
B
Backward Sled Drags
2 x 0:20
C
Snatch Grip RDL
2 x 12
D
Pendlay Row
3 x 6
E
Neck Extension
3 x 20
F
Side Neck
2 x 20
Conditioning
G
Fight Conditioning
Perform 1 Round of the following movements at an RPE of 5, followed by 30 seconds of rest: - Roundhouse Kicks - 20 total reps (10 each side) - Knee Strikes - 20 total reps (10 each side) - Elbow Strikes - 40 total reps (20 each side) Perform 4 Rounds of the following two movements at an RPE of 8, followed by 30 sec of rest after each: - Burpees - 4 reps (no pushup or jump) - Mountain Climbers - 10 reps
A
Rucking
1 x 60:00
A
Bench Press
3, 3, 3, 3, 3, MAX
B
Neutral Grip Pull Ups
2 x MAX
C
Resisted Push Ups
1 x MAX
Chest Circuit
D
Perform as many rounds as possible (AMRAP) in 6 minutes. Choose weights that you could perform for 25 reps on each movement, but only perform 8 reps per set. 8 reps - Incline Dumbbell Bench Press 8 reps - Standing Band Fly 8 reps - Dumbbell Pullover
E
Decline DB Tricep Extension
1 x 6
Conditioning
F
Boxing
Perform the following 3 exercises as a circuit, at an RPE of 5. Rest 30 seconds before beginning each new move: 40 reps (20 / side) - Jab/Cross Punches 40 reps (20 / side) - Hooks 40 reps (20 / side) - Upper Cuts
Conditioning
G
Shadow Boxing
The next circuit combines shadow boxing with high planks. For the shadow boxing, speed not power is the priority. At the same time, maintain tight punches throughout the execution of the drill. Don’t let your arms flail wildly. A super set with a high plank develops the muscular endurance in your shoulders which is necessary for keeping your heads up and your fists moving. Perform one move after the other as a circuit at an RPE of 7, using the prescribed rest period as needed 3 rounds: Shadow Boxing - 1 minute, rest for 60 seconds High Plank - 10 seconds, rest for 30 seconds
Conditioning
H
Pushups and Punches
For the punches inside of a set time, throw with as much speed, power, and intensity as you can muster. The goal is to get a little better each week. Keep track of your numbers and look for constant improvement from one week to another. Stagnation is a myth. You either progress or you regress. Perform each movement for ONE round of of MAX REPS followed by 30 seconds of rest before beginning the next movement. Pushups - 30 second AMRAP Punches - 60 second AMRAP
A
Rucking
1 x 60:00
A
Backward Sled Drags
6 x 50
B
Farmers Walks
6 x 50
C
Z Press
3 x 3
D
Chin-up
5 x MAX
E
Dips
10, 8, 6
F
Neck Flexion
3 x 20
G
Zottman Curls
3 x 15
Strength/Power
H
Barbell Complex
Using a barbell weighted between 45-85lbs, PERFORM 8 REPS of each of the following movements, WITHOUT SETTING THE BARBELL DOWN. Perform as many rounds as possible. 8 minute AMRAP, resting for 60 seconds after completing each round: Squat Forward Lunge - Alternating for 8 total reps Overhead Press RDL Bent over row (Pendlay Row)
I
Knee Strikes
1 x 100
Conditioning
J
Jab/Cross + Burpee Circuit
Perform 8 rounds of the following combo @ an RPE of 9: Jab/Cross + Burpee AMRAP in 20 seconds, followed by 10 seconds of rest before repeating
K
Elbow Strikes
1 x 40
Conditioning
L
Burpee/Mountain Climber Circuit
Perform 4 rounds of the following circuit @ an RPE of 8: Burpees - 4 reps, no pushup or jump, rest 30 seconds if needed Mountain Climbers - 10 reps, rest 30 seconds if needed
Josh Bryant
Josh Bryant has held world records in powerlifting and won the Strongest Man in America title in 2005. Referred to as the “trainer of superstars," Josh works with some of the world’s strongest and most muscular athletes at Metroflex Gym in Arlington, Texas.
Adam benShea
Adam benShea is a native of Santa Barbara with a PhD from Emory University. As a teenager, he began his Jiu-Jitsu training under Franjinha. In June 2006, Adam received his black belt from Franjinha. Adam has a long history in competitive grappling. Some of his more notable accomplishments were winning the Brazilian Jiu-Jitsu California State, Pan American, and World Championships.
7 weeks of progress and preparation are on the other side!
Get Gas Station Ready Garage Gorillas
