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general warm up (10 minutes)
weight plate orbits x 20 reps
strict weight plate front raises x 15 reps
Russian plank walk ups x 20 reps
recline rope climb x 5
specific warm up (5 minutes)
weighted pull ups set up and light practice
strength (20 minutes)
weighted pull ups x 3-3-3-3-3-3-3 reps
conditioning/accessory work (2 rounds)
double dumbbell push press x 10 reps
double chain curls x 10 reps
hollow rocks x 20 reps
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:
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
