general warm up (10 minutes)
Battling Ropes x 100 waves
Grinder Kord reverse flys x 15 reps
Power Wheel roll outs x 10 reps
push ups x 25 reps
specific warmup (5 minutes)
isometric dead stop bench press set up and practice
strength (20 minutes)
isometric dead stop bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
close grip floor press x 10 reps
wide grip recline bar rows 10 reps
See the new class schedule here
general warm up (10 minutes)
resistance band pull a parts x 125 reps
push ups x 25 reps
barbarian squats x 15 reps
specific warmup (5 minutes)
strict dumbbell rows set up and light practice
strength (20 minutes)
strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3-3/3-3/3 reps
Note: use P.A.P. before the last set
conditioning/accessory work (2 rounds)
seated resistance band rows x 10 reps
Neuro-Grip push ups x 10 reps
After completing both rounds then do
wrist roller x maximum reps x 1/1/1
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
push ups x 25 reps
resistance band pause seated rows x 15 reps
Adex club 2 hand front cleans x 15 reps
Burgener drills
specific warmup (5 minutes)
hang power jerk set up and light practice
strength (20 minutes)
hang power jerk x 3/3/3/3/3/3/3 reps
Note: Use P.A.P. after set #6
conditioning/accessory work (2 rounds)
dumbbell power jerk x 10/10 reps
Adex arc kneeling 360’s x 30 reps
Note: Adex maces, arcs, & clubs are made in America
general warm up (10 minutes)
clock push ups x twice around the clock
tin mans x 100 feet
side shuffles x 200 feet
double Adex club front cleans x 15 reps
Burgener drills
specific warmup (5 minutes)
squat cleans set up and light practice
strength (20 minutes)
squat cleans x 3/3/3/3/3/3/3 reps
Note: Use P.A.P. after set #6
conditioning/accessory work (3 rounds)
Iron Boot squat/knee raises x 20 reps
Adex arc kneeling 360’s x 30 reps
Note: Adex maces, arcs, & clubs are made in America
general warm up (10 minutes)
mountain climbers x 100 reps
windshield wipers x 20 reps
elevated push ups x 15 reps
Adex club barbarian pull overs x 25 reps
specific warmup (5 minutes)
band-resisted dead stop bench press set up and light practice
strength (20 minutes)
band-resisted dead stop bench press x 3/3/3/3/3/3/3 reps
Note: Use P.A.P right before the last set
conditioning/accessory work (3 rounds)
weighted push ups x 10 reps
dips x 5 reps
I think it is great to train team sport athletes for those who feel called to do it.
However, that is not our focus here at the Cave.
I just train regular folks who want to be healthy and strong.
general warm up (10 minutes)
Sanddune power steps x 100 reps
rotation push ups x 25 reps
resistance band suitcase deadlifts x 20 reps
tuck jumps x 10 reps
specific warmup (5 minutes)
trap bar deadlifts set up and light practice
strength (20 minutes)
trap bar deadlifts x 5/5/5/5/5 reps
Note: Use P.A.P right before the last set
conditioning/accessory work (2 rounds)
Adex mace barbarian split squats x 10/10 reps
Weighted sit ups x 10 reps
general warm up (10 minutes)
resistance band baseball swings x 20/20 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
Sanddune split squats x 15/15 reps
specific warm up (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 20/16/12/8 reps
conditioning/accessory work (2 rounds)
Adex club 2 hand side cleans x 20 reps
Adex mace grave diggers x 10/10 reps
The Cave 