Archive for the ‘non-gym workouts’ Category

general warm up (15 minutes)

figure 8’s to hold x 25 reps

2 hand front swing x 40 reps

Bulgarian bag x 15/15 reps

jumping jacks x 30 reps

specific warm up (5 minutes)

sled pulls/sandbag shouldering  set up and light practice

strength (4 rounds)

one round=sled pull x 100 feet + sandbag shouldering x 10/10 reps

conditioning.accessory work (2 rounds)

sit ups x 25 reps

push ups x 25 reps

general warm up (10 minutes)

resistance band diagonal pull a parts x 25/25 reps

Adex club 2 hand side swings x 40 reps

Adex club barbarian pull overs x 20 reps

elevated push ups x 20 reps

specific warmup (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press rest pause sets x 3

Note: Use P.A.P right before last set

conditioning/accessory work (3 rounds)

dumbbell rows x 8/8 reps

Sanddune push ups  x 8 reps





Just brought a Grinder Kord (suspension device)and my Adex mace today

When I was growing up a “black & blue” just meant a bruise. It didn’t have any hidden meanings or subtle agendas; it was just a common phrase.

Sometimes when doing hard work or training you get bruised up (like catching your finger between two 45lb plates or dropping one on your foot)

You won’t die, but it gets your attention!

Anyway, we are open the day after Thanksgiving.

So, instead of following the herd to the stores and fighting for a parking spot on Friday, just go train instead.

If you are local, or on vacation, come to the Cave.

You can shop online later anyhow.

Never be afraid to do something that you might fail at

Don’t put limits on what you can and will do