Archive for the ‘bodyweight’ Category

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**

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**

 

Some say, “I only compete against myself,” and that is cool; however if they don’t keep a training journal they are lying.

How do they know if they are making progress or not?

My current training journal spans over a decade. I know from it what works best for me.

Everyone who trains at the Cave is required to keep a hard copy training journal. That means an old-fashioned notebook and a pen; no one is allowed to use their phone for this.

Each quarter we do nine tests:

  • 5 barbell tests
  • 2 bodyweight tests
  • 1 steel mace test
  • 1 steel club test

Note: We use Adex maces & clubs since they are the  best I have found

Each athlete’s test is individualized based on their training journal.

This strategy has shown continuous improvement, even for our most advanced athletes.

So get your training journal and get serious about making progress!

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Adex mace barbarian squats x 20 reps

Adex club inside mills x 15/15 reps

push ups x 25 reps

specific warmup (5 minutes)

superset practice

strength (4 supersets)

one superset = weighted dips x 7 reps + weighted pull ups x 4 reps

conditioning/accessory work (2 rounds)

Adex club Gama casts x 20 reps

hollow rocks x 15 reps

 

 

general warm up (10 minutes)

weight plate orbits x 20 reps

Jeffries dumbbell star complex x 1

Adex club long cycle lunges x 20 reps

specific warmup (5 minutes)

Grinder Kord ** superset  practice

strength (3 supersets)

one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps

** CrossCore style reps

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

double dumbbell rows x 15 reps

 

 

general warm up (10 minutes)

clock push ups x 3 times around the clock

resistance band archer pulls x 20/20 reps

double Adex club barbarian squats x 15 reps

strict pulls x 10 reps

specific warmup (5 minutes)

thick bar Pendlay rows press set up and practice

strength (20 minutes)

thick bar Pendlay rows x 4 rest pause sets

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

dumbbell pull overs x 10 reps

 

 

 

general warm up (10 minutes)

Battling Ropes x 100 double waves

Adex club outside mills x 20/20 reps

Power Wheel roll outs x 10 reps

specific warm up (5 minutes)

Grinder Kord complex set up and light practice

strength (4 rounds)

Grinder Kord complex

one round=flys/reverse flys/curls/tricep extensions x 10 reps each

conditioning/accessory work (2 rounds)

dumbbell pull overs x 10 reps

Adex club wood choppers  x 10/10 reps