Monthly Archives: September 2019

General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note: no conditioning/accessory work during tests**

General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test rest as neededContinue reading “Cave Strong-quarterly strength & work capacity test #9 & #10”

I met Dru Patrick at the Super Human Training Workshop, put on by Bud Jeffries and Logan Christopher. One of the things he said was, ” I don’t go to the gym to workout. I go to kill!” He had my attention right there. Shortly afterwards Dru contacted me about running  a Powerlifting class atContinue reading “Tribute to Coach Dru Patrick”

General warm up (10 minutes) Sanddune power steps x 50 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps dislocates x 10 reps Sanddune split squats x 10/10 reps specific warm up (5 minutes) back squat test rest as needed specific warm up (5 minutes) dips test **Note: noContinue reading “Cave Strong-quarterly strength & work capacity tests #5 & #6”

Open Gym will be from 4:00-5:30pm today only.

General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note: no conditioning/accessory work during tests**

Our last Iron Brotherhood meeting for 2019 will be October 5. They will resume in January 2020. Also, there will not be any more Saturday Mace Fit® classes for the rest of 2019. They will also resume in January 2020. Any questions, contact Frank (941)228-8341

General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 100 reps Adex club barbarian pull overs x 25 reps Sanddune push ups x 15 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadlift tests Note: no conditioning/accessory workContinue reading “Cave Strong-quarterly strength & work capacity tests #1 & #2”

general warm up (10 minutes) kettlebell figure 8’s to hold x 25 reps rear bear crawls x 100 feet Sanddune plyo push ups x 12 reps specific warm up (5 minutes) chain bench press set up and light practice strength (20 minutes) chain bench press x 6 reps x 4 sets conditioning/accessory work (3 rounds)Continue reading “Cave Strong-training of the day (TOD) #517”