Archive for the ‘the Cave’ Category

general warm up (10 minutes)

Sanddune push ups x 20 reps

sandbag shouldering x 10/10 reps

Adex club 2 hand front cleans x 15 reps

Adex mace alternating rear barbarian lunges x 30 reps

specific warm up (5 minutes)

stone set up and short practice

strength (20 minutes)

stone carry x 100 feet x 1/1/1/1

conditioning/accessory work (3 rounds)

EZ bar curls x 10 reps

dumbbell pull overs x 10 reps

wrist roller x 3

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Sanddune push ups x 20 reps

dislocates x 10

Adex club long cycle swipes x 20 reps

medicine ball chest passes x 15 reps

specific warm up (5 minutes)

Burgener drills

hang power clean & jerk set up and light practice

strength (20 minutes)

hang power clean & jerk x 3/3/3/3/3/3/3  reps

conditioning/accessory work (2 rounds)

kettlebell high pulls x 10/10 reps

dumbbell push presses x 10/10 reps

 

general warm up (10 minutes)

Sanddune power steps x 100

Sanddune  push ups x 15 reps

recline rope climbs x 4

bench hurdles x 4 times through

specific warm up (5 minutes)

sled push set up and light practice

strength (20 minutes)

heavy sled push x 50 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

elevated push ups x 20 reps

sledge hammer strikes x 30 reps

 

general warm up (10 minutes)

Adex club inside mills x 15/15 reps

Adex club outside mills x 15/15 reps

dumbbell cleans x 10/10 reps

Sanddune push ups x 15 reps

specific warm up (5 minutes)

close grip floor press set up and light reps

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

strict dumbbell rows x 8/8

Ahrens press x 10

 

One of the biggest mistakes the big chain gyms made is underestimating the power of thousands of small independent gyms.

Over the past decade, big gyms have either ignored small gyms or tried to annihilate them through huge advertising budgets, lots of shiny equipment, and $10 a month memberships.

Though they tried to crush us, we are still here,  and GOD-willing, we will steadfastly continue.

All across our nation and the world there are thousands and thousands of small gyms in garages, warehouses, basements, or outdoors.

These are the places where some of the best strength & fitness athletes train.

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general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

kettlebell figure 8’s x 50 reps

rear bear crawls x 100 feet

traveling broad jumps x 100 feet

specific warm up (5 minutes)

bodyweight complex set up and practice

strength (4 rounds)

one round=recline bar rows x 10 reps + Power Wheel hand walks x 50 feet +  Grinder Kord one-legged squats x 5/5 reps

conditioning/accessory work (2 rounds)

hollow rocks x 15 reps

side planks x max hold time on each side