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General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 100 reps Adex club barbarian pull overs x 25 reps Sanddune push ups x 15 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadlift tests **Note: no conditioning/accessory workContinue reading “make up test for-Quarterly strength & work capacity tests #1 & #2”

After careful consideration, We have decided to start training teens 14 or older. A thorough interview is required with both the parents and the teen prior to commencing training No attitude problems will be tolerated at the Cave. Also we will be offering online coaching.

General warm up (10 minutes) Sanddune power steps x 50 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps dislocates x 10 reps Sanddune split squats x 10/10 reps specific warm up (5 minutes) back squat test rest as needed specific warm up (5 minutes) dips test **Note: noContinue reading “make up test-quarterly strength & work capacity tests #5 & #6”

General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note: no conditioning/accessory work during tests**

General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test rest as neededContinue reading “Cave Strong-quarterly strength & work capacity test #9 & #10”

I met Dru Patrick at the Super Human Training Workshop, put on by Bud Jeffries and Logan Christopher. One of the things he said was, ” I don’t go to the gym to workout. I go to kill!” He had my attention right there. Shortly afterwards Dru contacted me about running  a Powerlifting class atContinue reading “Tribute to Coach Dru Patrick”

General warm up (10 minutes) Sanddune power steps x 50 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps dislocates x 10 reps Sanddune split squats x 10/10 reps specific warm up (5 minutes) back squat test rest as needed specific warm up (5 minutes) dips test **Note: noContinue reading “Cave Strong-quarterly strength & work capacity tests #5 & #6”

Open Gym will be from 4:00-5:30pm today only.

General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note: no conditioning/accessory work during tests**

Our last Iron Brotherhood meeting for 2019 will be October 5. They will resume in January 2020. Also, there will not be any more Saturday Mace Fit® classes for the rest of 2019. They will also resume in January 2020. Any questions, contact Frank (941)228-8341