General warm up (10 minutes)
resistance band archer pulls x 25/25 reps
Power Wheel rollouts x 10 reps
tin mans x 100 feet
dumbbell rows x 10/10 reps
specific warm up (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 10-10-10 reps
conditioning/accessory work (2 rounds)
Neuro Grip push ups x 10 reps
General warm up (10 minutes)
rotation push ups x 20 reps
dumbbell hang power snatch x 10/10 reps
sandbag shouldering x 10/10 reps
tuck jumps x 15 reps
specific warm up (5 minutes)
Zercher sandbag cleans set up and light practice
strength (20 minutes)
Zercher sandbag cleans x 6-8-10-8-6 reps
conditioning/accessory work (2 rounds)
Jeffries dumbbell star complex x 1
isometric bear hug keg hold x maximum time
General warm up (10 minutes)
kettlebell figures 8’s x 30 reps
mountain climbers x 100 reps
resistance band suitcase deadlifts x 20 reps
clock push ups x twice around the clock
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + farmers walk x 50 feet
conditioning/accessory work (2 rounds )
Adex club standing 2 hand figure 8’s x 20 reps
Adex club Ahrens press x 10 reps
weighted sit ups x 10 reps
Every month this group of guys get together to train hard and feast afterwards.
This is the only free thing we do at the Cave.
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 work during tests**
Some people think that people rise to a challenge when times get tough, but actually they sink to their lowest level of training.
Our athletes have been doing just that for the last week and a half; and they have scored PR after PR on their tests!
Their “lowest level of training” is making them stronger and stronger.
I give them the Cave environment and coaching, but they do all the hard work.
That’s why I am so proud of them all!
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
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**
I love Mondays! It’s a new week I have been blessed to do what I love: coach people and help them get stronger and more fit.
The Cave 