Archive for March, 2018

general warm up (10 minutes)

Adex club alternating 1 hand front swings x 40 reps

Adex club 1 hand side clean & lateral pull over x 10/10 reps

resistance band  vertical pull a parts x 50 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 7/6/5/4/3/2/1 reps

conditioning/accessory work (2 rounds)

dumbbell push press x 10/10 reps

elevated push ups x 20 reps

dumbbell pull overs x 10 reps


general warm up (10 minutes)

resistance band pull a parts x 100 reps

rotation push ups x 20 reps

Splank inch worms x 50 feet

side shuffles x 200 feet

Burgener drills

specific warm up (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 2/2/2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

double dumbbell cleans x 10 reps

dumbbell rack squats x 10 reps

Power Wheel roll outs x 10 reps





Many people have an aversion to the truth, especially hard truth.  Some gyms will pander to the hyper-sensitive people out there; but real gyms won’t.

It seems no one want to be told they are wrong, even if they are.

Maybe that’s what a “judgement free zone” is. You can really be doing it all wrong and no one will tell you the truth.

Kind of like they want to hear about heaven, but don’t mention hell. If you are deadlifting or squatting with bad technique, you are at risk of an injury. I’d rather hurt your feelings than see you really get hurt and end up in the hospital

At the Cave, thin-skinned, easily-offended people  will not be allowed to train there. Everyone has to be willing to be coached, work  hard and be honestly corrected.

That doesn’t mean a good coach has to yell at everyone and drop f-bombs on them; however, he must tell them the truth or he is a lousy coach.

Never settle for a coach or trainer who is mainly interested in your money, not your progress and safety.


I have affiliated with Dragon Door to bring some the books that have impacted  my training a lot that are are now on sale, click here

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general warm up (10 minutes)

clock push ups x twice around the clock

mountain climbers x 100 reps

hollow rocks x 15 reps

Adex club barbarian pull overs x 25 reps

specific warm up (5 minutes)

weighted pull ups/dips set up and light practice

strength (4 super sets)

one super set = weighted pull ups x 5 reps + weighted dips x 7 reps

conditioning/accessory work (3 super sets)

one super set = recline bar rows x 10 reps + bench dips x 15 reps