Archive for the ‘physical culture’ Category

general warm up (10 minutes)

rotation push ups x 20 reps

Adex club 2 hand mills x 15/15 reps

Zercher sandbag cleans x 10 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

weighted dips set up and light reps

strength (20 minutes)

weighted dips x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

weighted push ups x 10 reps

barbell floor press x 10 reps

general warm up (10 minutes)

kettlebell suitcase swings x 30 reps

Adex club front clean & squat x 20 reps

recline rope climbs x 3

isometric close grip pull x max effort x 1/1/1

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (20 minutes)

sled push x 50 feet followed immediately by farmers walk x 50 feet

x 1/1/1/1

conditioning/accessory work (3 rounds)

Adex club crucifix  squats x 10 reps

dumbbell pull overs x 10 reps


Workshop Template

In this simple, outdoor setting this guy works up to 50kg for reps with gadas (maces).
That amount of weight on a barbell is no big deal, but when you are swinging it around your head, it’s almost impossible.
It can be done though, watch this guy in action!

20170319_151544I had the distinct honor of having Gary Reinl stop by my gym, the Cave, while he was in town working with a Pro sports team and take the time to do this podcast.

His approach to recovering from injuries makes too much sense to ignore.

Listen to the podcast here


Iced!: The Illusionary Treatment Option

Years ago I was living  in the Harley-Davidson world. I have some very good memories from those days, and some not so good.

One thing that stands out to me is how much I loved to ride, and my Harley showed it. It was what they call a “rat” bike. I rode it hard and often, I didn’t spend a whole lot of time shining it up. in my opinion, I bought it to ride, not to look at.

I rode it year-round, regardless of the weather; in fact, I didn’t even own a car during those years.

Those years are behind me now, but the lessons remain.

My gym, the Cave, is a working gym. People come there to train and get results, not for the amenities (we don’t have any anyhow).

Our equipment is mostly used or made locally. The focus is on good, solid coaching emphasizing correct technique and safe lifting practices.

We don’t look like other gyms and we don’t care to. Our path is different from the herd’s.

So be it!