Archive for November, 2017

general warm up (10 minutes)

elevated push ups x 20 reps

jumping jacks x 50 reps

inch worms x 50 feet

leg lifts x 20 reps

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (3 rounds)

one round = sled push x 100 feet + famers walk 100 feet

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

kettlebell helicopters x 20 reps

Neuro-grip plank x max. hold time x 1

general warm up (10 minutes)

rotation push ups x 20 reps

mountain climbers x 100 reps

hollow rocks x 15 reps

alternating kettlebell swings x 30 reps

specific warm up (5 minutes)

weighted dips set up and light practice

strength (20 minutes)

weighted dips x 7/7/7/7 reps

conditioning/accessory work (3 rounds)

strict pull ups x 5 reps

kettlebell V-presses x 10 reps



general warm up (10 minutes)

Sanddune power steps x 100 reps

resistance band diagonal pull a parts x 25/25 reps

Adex mace barbarian split squats x 10/10 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5  minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts 7/7/7/7 reps

conditioning/accessory work (2 rounds)

dumbbell deadlifts x 15 reps

1-arm farmers walk x 100 feet

after 2 rounds are done, do this

Iron Mind gripper x max reps  x 1/1/1/1



general warm up (10 minutes)

weight plate orbits x 20 reps

push ups x 25 reps

windshield wipers x 20 reps

bend & reach x 20 reps

specific warm up (5  minutes)

strict press + strict Pendlay row set up and light practice

strength (4 supersets)

one superset = strict press x 7 reps + strict Pendlay row x 7 reps

conditioning/accessory work (3 rounds)

weight stack push downs x 10 reps

EZ bar curls x 10 reps

after all 3 rounds are done , then do

Neuro-Grip kneeling plank x max. time x 1/1/1

It is rare that we ever get out of town, however it’s time!

The Cave will close right after our 10:30am class this coming Friday (Dec. 1) and will re-open on Tuesday (Dec, 5) at 9:00am


When I was growing up, it was a given that a guy was going to do manual labor. That’s just how it was.

Often it was some aspect of construction work, like framing, drywall, block mason, roofing or factory work.

Nowadays, few people I know do anything even remotely resembling hard manual labor.

For some reason, however, they always seem worn out, and often the first thing your hear out of their mouths when you see them is, “I am so tired.”

I don’t know about you, but after hearing that a few too many times, I usually tell  them they need to do something about it instead of whining about it!

So what should they do?

Here’s a few suggestions from Mayo Clinic,


By Mayo Clinic Staff

“Most of the time fatigue can be traced to one or more of your habits or routines, particularly lack of exercise. It’s also commonly related to depression. On occasion, fatigue is a symptom of other underlying conditions that require medical treatment.”

Read the rest of the article here

We can help you get a good amount of exercise, but the rest is up to you.

Start today, you won’t regret it!



True story

Back in my rowdy, younger days I worked a lot of hard manual labor jobs. I mean I worked really hard jobs!

After work, we’d sit on the tail gate of my buddy’s pick-up truck and drink beer.

We’d be all sweaty and dirty and worn out; but it didn’t matter; the beer was cold.  The next day we’d do it again, as always.

So one day, we’re sitting there drinking quarts of beer at a convenience store. A guy had just finished pumping his gas and took off.

Nothing unusual about that except he forgot to take the nozzle to gas hose out and ripped the pump right off its base. Flames starting shooting up and we sprinted off behind the gas station and jumped into a drainage ditch, along with other folks running for their lives.

Saving your life is a high priority, but the funny thing is, we saved the beer. That made beer a pretty high priority at the time.

I still had a quart bottle in my hand. (No joke, you just can’t make this kind of thing up)

Fast forward a few decades, my drinking days have been over for a long time; but I still do hard manual labor at the Cave.

GOD has given many “second chances” and now I make strength and fitness very high priorities; both for myself and those I train.

Having good priorities leads to a much better life, and probably longer, too.