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Register for the Vintage Strength Games here

I will be going up to Bradenton to watch the start of this epic event.

The Cave will be open for the 6:30am class,then will be closed until 3:00pm.

We will have Open Gym hours and evening classes.

Life is unpredictable, you never know what each day holds.

Many years ago, my Sensei taught me to expect the unexpected. That has served me well over the years. Any time I forgot this there always seemed to be a hard lesson to refresh my memory.

He also taught me a simple strategy for fighting: set up a pattern, then break it suddenly.

Don’t let your moves become predictable.

The same thing applies to life, you see pattern being repeated day after day and live it on “auto pilot”.

If you are always expecting each day to be the same, you will be totally off guard when something radically different happens.

If someone attacks you, you can’t say, “Wait while I warm up, then we’ll fight.” It is happening  whether you are ready or not.

Josh Bryant talks about being “gas station ready” and that’s good advice.

Training and testing are greatly influenced by your state of mind. The power of the mind is incredible!

Like I posted a while ago, “Stay ready and you won’t have to get ready.”

Due to so many people heading out of town in July, our tests will start next Monday, June 17.

There will be ten difficult tests spread out over two weeks.

Psyched to see how well everyone has progressed!

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dumbbell star complex x 1

barbarian split squats x 12/12 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 2 reps x 8 sets

conditioning/accessory work (1 round)

Tri-set Tricep complex x 4

Sanddune push ups x 20 reps

dumbbell rows x 8/8 reps

wrist roller x max. reps

general warm up (10 minutes)

2 hand side swings x 30 reps (with Adex club)

mountain climbers x 100 reps

dumbbell high pulls x 10/10 reps

Sanddune jumps x 15 reps

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 3 rest pause sets

conditioning/accessory work (1 round)

Mississippi shrugs** (soon  to be called Minnesota shrugs in honor of Matt) x 10 reps

**Note–maximum hold time at the top of each rep

sandbag good mornings x 20 reps

heavy swings  (with loaded Strongergrip handle) x 10 reps


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Matt (left) came to the Cave about 3 years ago. He walked in the door strong and fit already.

Though being seriously wounded in combat,  his unit, the 82nd Airborne, would be  proud to see what he has accomplished here at the Cave.

Matt’s enthusiasm, strength, power, and humor all added much to all of our training through his example.

I count myself a blessed man, to have worked with Matt the last few years.

I pray that the Lord will watch over him, his young son,  soon to be, new bride as they start the next chapters in their lives.