Archive for the ‘veteran-owned’ Category

general warm up (10 minutes)

mountain climbers x 100 reps

leg lifts x 25 reps

push ups x 25 reps

Adex club long cycles x 25 reps

specific warm up (5 minutes)

bodyweight superset up and light practice

one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps

strength (20 minutes)

 bodyweight supersets x 1-1-1-1

conditioning/accessory work (2 rounds)

Adex club Russian front raises x 10 reps

hollow rocks x 10 reps

 

Next Monday, it starts again, another  series of strength & work capacity tests will begin.

Over the next 2 weeks our athletes will be tested in several different ways, including 1RM, 3RM, 5 minute test, 10 minute test.

They will be tested on 5 barbell lifts, 2 bodyweight exercises, 1 Steel mace test, and 1 steel club test.

Everyone I train is required to keep a training journal, and it must be up to date.

The tests are individualized based on their previous test results.

This let’s me get a good overview of how everyone is doing as well how effective my coaching is.

If people are not progressing in a number of different areas, then we will work on their weak points over the next few months.

If people are all falling short in the same thing, that means my coaching needs to improve.

Overall, these tests are very beneficial and provide solid facts to help us all do better.

general warm up (10 minutes)

double Adex club front swings x 50 reps

jumping jacks x 50 reps

dislocates x 10 reps

Zercher sandbag squats x 15 reps

specific warm up (5 minutes)

back squats set up and light practice

strength (20 minutes)

back squats x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

BTN sandbag  good mornings x 20 reps

resistance band baseball swings x 20/20 reps

Adex club lateral pull overs x 10/10 reps

 

general warm up (10 minutes)

resistance band baseball swings x 20/20 reps

resistance band pause face pulls x 20 reps

recline rope climb x 5

specific warm up (5 minutes)

bear hug keg squats set up and light practice

strength (20 minutes)

bear hug keg squats x 12/10/8/6/4 reps

conditioning/accessory work (2 rounds)

Grinder Kord reverse flys x 15 reps

Adex club outside mills x 15/15 reps

 

 

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

dumbbell star complex x 1

specific warm up (5 minutes)

stone/keg carry set up and light practice

strength (20 minutes)

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

conditioning/accessory work (3 rounds)

diamond push ups x 10 reps

medicine ball isometric crush hold x 1

 

 

In January 2016 Don Giafardino came to the Cave to introduce his Adex clubs and maces for the very first time, I saw the value in his equipment right away. He came back since then for a couple of more workshops. His commitment level was and is “through the roof”! He has my complete trust.

Our entire Mace Fit program is based on the plate-loadable feature of Adex maces and clubs. They just make sense, especially for group training.

For a small gym, we have quite a bit of his equipment and have a solid following here locally for our Mace Fit classes.

Right now, Don has a big sale running on his Adex maces and clubs 

Take action and get yours during the sale! You will get great equipment at a great price!

 

general warm up (10 minutes)

clock push ups x twice around the clock

push ups x 30 reps

Grinder Kord reverse flys x 15 reps

Adex club mills x 30 reps

specific warm up (5 minutes)

barbell rows set up and light practice

strength (20 minutes)

barbell rows x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

alternating dumbbell rows x 20 reps

Sanddune push ups x 20 reps