Each week I get an assignment from my Mace Coach, Rik Brown, this was part of my “homework”. I did 6 rounds, these were the last two.
Archive for the ‘Adex’ Category
25lb Adex mace training
Posted: July 19, 2017 in #how to get strong, #how to stay healthy, #underground training, Adex, cave strong, cave strong nation, fat loss, fitness, mental toughness, motivation, safe workouts, small group workouts, steel clubs & maces, the Cave, unconventional training, unconventional workouts, veteran-ownedTags: #motivation, how to, How to do a mace workout, steel clubs, steel maces
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Cave Strong-quarterly strength & work capacity tests for July 17 & 18
Posted: July 16, 2017 in #underground training, Adex, Adex exercise clubs, cave strong, cave strong nation, exercise clubs, mental toughness, motivation, powerlifting, squats, steel clubs & maces, the Cave, unconventional workouts, veteran-owned, womens fitnessTags: #motivation, fitness, Underground
Note: All testing is individualized working from each athlete’s training journal, in particular their last test scores**. If they have hit the target number of reps on the last ten minute test, they progress to a 3RM test this time. When 3RM approach or exceed previous 1RM, then a new 1RM test is given.
general warm up (10 minutes)
Adex club Americanas x 25/25 reps
Adex mace BTN stretch x 60 seconds x 1/1
resistance band pause face pulls x 20 reps
jumping jacks x 50 reps
sandbag BTN squats x 15 reps
specific warm up (5 minutes)
back squat set up and light reps
test #5
back squats
Note: No conditioning/accessory work this week
Cave Strong-training of the day (TOD)
Posted: June 21, 2017 in #how to get strong, #underground training, Adex, Adex mace, cave strong, cave strong nation, motivation, Olympic lifts, safe workouts, small group workouts, unconventional training, unconventional workouts, Underground Strength, veteran-ownedTags: #motivation, coaching, fitness, Olympic Weightlifting, power, technique, Underground
general warm up (10 minutes)
resistance diagonal pull a parts x 10/10/10/10 reps (switch the angle each set)
dislocates x 10 reps
Adex mace BTN stretch x 60 seconds x 1/1
tuck jumps x 15 reps
bear crawls x 100 feet
specific warm up (5 minutes)
barbell cleans set up and light reps
strength (20 minutes)
barbell cleans x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Zercher sandbag cleans x 10 reps
isometric kettlebell rack hold x maximum time
first steel club and mace class this week
Posted: June 20, 2017 in #underground training, Adex, Adex exercise clubs, Adex mace, cave strong, cave strong nation, coaching, exercise clubs, motivation, physical culture, safe training, safe workouts, semi private training, small group workouts, steel clubs & maces, the Cave, unconventional workouts, veteran-ownedTags: #motivation, coaching, fitness
Cave Strong-training of the day (TOD)
Posted: June 8, 2017 in #how to get strong, #how to stay healthy, #underground training, Adex, Adex exercise clubs, Adex mace, cave strong, cave strong nation, coaching, exercise clubs, fat loss, fitness, lose weight, motivation, physical culture, safe training, semi private training, steel clubs & maces, unconventional training, unconventional workouts, Underground Strength, veteran-ownedTags: #motivation, coaching, fitness
general warm up (10 minutes)
resistance band archer pulls x 30/30 reps
Adex club barbarian squats x 15 reps (use two clubs)
Power Wheel hand walks x 50 feet
recline rope climb x 3
specific warm up (5 minutes)
grappler close grip rows set up and light reps
strength (20 minutes)
grappler close grip rows x 12/10/8/6 reps
conditioning/accessory work (2 rounds)
seated pause close grip rows x 20
diamond push ups x 15 reps
pinch grip isometric plate hold x maximum time
Mr. Clubman–Don Giafardino in action
Posted: June 8, 2017 in Adex, Adex exercise clubs, Adex mace, cave strong, cave strong nation, exercise clubs, grip, how to do, motivation, physical culture, the Cave, unconventional training, veteran-ownedTags: #motivation, fitness, how to, learning, power, workshops
Be at the Cave at 11:00 am this coming Saturday to learn from Don!
Cave Strong-training of the day (TOD)
Posted: May 26, 2017 in #underground training, Adex, Adex exercise clubs, Adex mace, cave strong, cave strong nation, coaching, exercise clubs, fitness, hard-core workouts, mental toughness, motivation, safe workouts, small group workouts, the Cave, unconventional training, unconventional workouts, Underground Strength, veteran-owned, womens fitnessTags: #motivation, coaching, fitness, Olympic Weightlifting, power, Underground
general warm up (10 minutes)
Adex club side cleans x 40 reps
Adex club front clean & squat x 20 reps
Adex mace BTN stretch x 60 seconds each side
tuck jumps x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light reps
strength (20 minutes)
squat cleans x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
isometric pull x max effort
