general warm up (10 minutes)
resistance band pull a parts x 75 reps
Adex mace barbarian squats x 20 reps
Adex club inside mills x 15/15 reps
push ups x 25 reps
specific warmup (5 minutes)
superset practice
strength (4 supersets)
one superset = weighted dips x 7 reps + weighted pull ups x 4 reps
conditioning/accessory work (2 rounds)
Adex club Gama casts x 20 reps
hollow rocks x 15 reps
I will be out of town for a couple of days.
Training will resume on Tuesday, make sure you check our updated training schedule
Rest while you can, we will be in “attack mode” when I get back!
No problem!
We will be having an introductory macefit workshop in the next few weeks just for people who are curious about this type of training but have never done it before.
The details will be announced soon, so check back.
general warm up (10 minutes)
weight plate orbits x 20 reps
Jeffries dumbbell star complex x 1
Adex club long cycle lunges x 20 reps
specific warmup (5 minutes)
Grinder Kord ** superset practice
strength (3 supersets)
one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps
** CrossCore style reps
conditioning/accessory work (2 rounds)
Sanddune push ups x 15 reps
double dumbbell rows x 15 reps
general warm up (10 minutes)
resistance band vertical pull a parts x 50 reps
Sanddune push ups x 20 reps
Sanddune jumps x 10 reps
overhead weight plate carry x 100 feet
specific warmup (5 minutes)
Burgener drills
snatch set up and practice
strength (20 minutes)
snatch x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Adex club long cycles x 20 reps
kettlebell helicopters x 20 reps
Summer is just about here and so are more training opportunities for you !
Here’s what you can look forward to:
Contact Frank for more information
call or text (941)228-8341
cavestrongnation@gmail.com
It’s just that simple.
It’s not rocket science!
general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
Adex club 2 hand side swings x 40 reps
side shuffles x 200 feet
resistance band baseball swings x 20/20 reps
specific warmup (5 minutes)
lateral sled pulls set up and practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
1 hand farmers walks x 100 feet
Adex club windmills x 5/5 reps
side planks x max. time each side
I am thankful that I found Jedd Johnson (Original Diesel Crew) back around 2004. He got me interested in grip training and we have done it since that time at my gym.
Many people neglect grip training, to their own detriment.
Grip is one thing that might possible save your life in an emergency if you have to climb, carry, or hold on to something. It is also very important in defending yourself.
general warm up (10 minutes)
Americanas x 50 reps
resistance band archer pulls x 25/25 reps
adex club long cycles x 20 reps
Sanddune jumps x 10 reps
specific warmup (5 minutes)
rear sled rows set up and practice
strength (20 minutes)
rear sled rows x 100 feet x 1/1/1/1/1
conditioning/accessory work (3 rounds)
heavy Adex club tappers x 5/5 reps
chain dips x 10 reps
The Cave 