Archive for 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 needed
specific warm up (5 minutes)

sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

Tribute to Coach Dru Patrick

Posted: September 25, 2019 in Uncategorized

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 at the Cave.

I met him for lunch at Buffalo Wild Wings in Sarasota and I was buying (I was thinking it was going to be a huge food bill based on his size, but it wasn’t). I look back at that and kind of chuckle about it. I remember telling him I probably couldn’t afford him.

We went for it anyway, and for the next 18 months he ran an incredible Powerlifting class at my gym. It strapped me financially, but I am glad I did it.

Though Coach Patrick is gone from this life, what he taught us remains.

He will not be forgotten!

 

 

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: no conditioning/accessory work during tests**

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Open Gym will start late today

Posted: September 24, 2019 in Uncategorized

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**

Schedule changes

Posted: September 22, 2019 in Uncategorized

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