Archive for the ‘grip’ Category

general warm up (10 minutes)

Adex club side cleans x 50 reps

Adex club 2 hand mills x 40 reps

resistance band pause face pulls x 20 reps

recline rope climbs x 5

rear barbarian walking lunges x 100 feet

specific warm up (5 minutes)

Meadows rows set up and light reps

strength (20 minutes)

Meadows rows x 12/12–10/10–8/8–6/6 reps

conditioning/accessory work ( 3 rounds)

straight arm push downs x 10 reps

Grinder Kord reverse flys x 10 reps


general warm up (10 minutes)

weight plate orbits x 30 reps

weight plate strict front raises x 15 reps

dumbbell pull overs x 15 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

rack pull set up and light reps

strength (20 minutes)

heavy rack pulls x 2/2/2/2/2/2 reps

conditioning/accessory work (2 rounds)

seated pause resistance band rows x 20 reps

wide grip recline bar rows x 10 reps

Be at the Cave at 11:00 am this coming Saturday to learn from Don!



club3Since we have added club and mace training to our programming, I wanted to add a bit of history on their use over the centuries.

Many people are familiar with the club and mace training done in  countries like India, but probably not too many on their use here in America (granted America is a very young nation compared to the others).club2

The photos shown here are war clubs, but clubs were also used in some forms of hunting

as shown in the  photo of Indians during an  alligator  hunt.


Clubs, like swords, in other cultures were close-range weapons. A warrior had to have great strength and endurance to use them in battle.

Today, with the new versions of clubs and maces, like the ones from Adex; you might not be hunting alligators with them, but they are still very relevant for the times we live in.

On any given day, you might have to fight to protect yourself or your family with whatever you can get your hands on.

Our Warrior  strength-cardio class (club/mace/bodyweight)can help you be better prepared.

Your hands are vital to your everyday life and to your strength training.

Never neglect grip training!