The Cave

The Cave will only be open 4-7pm on Memorial day

No morning classes on May 28, 2018

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club figure 8 to hold x 30 reps

Adex mace walking lunges x 100 feet

recline rope climb x 3

specific warm up (5 minutes)

close grip grappler rows set up and light practice

strength (20 minutes)

close grip grappler rows x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Adex club Turkish get ups x 3/3

sandbag shouldering x 10/10 reps

after both rounds are done, then finish with

1 hand Adex arc isometric hold x max time each side

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

mountain climbers x 100 reps

jumping jacks x 50 reps

chimp walks x 100 feet

medicine ball isometric crush hold x 1/11/

specific warm up (5 minutes)

keg complex = bear hug squats x 5 reps +shouldering x 5/5 reps + power presses x 5 reps

strength (20 minutes)

keg complex x 3 rounds

conditioning/accessory work (2rounds)

Adex club 1/2 kneeling lateral pull overs x 10/10 reps

Adex arc seated 360’s x 30 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Battling Ropes x 100 alternating waves

push ups x 25 reps

dislocates x 10 reps

tuck jumps x 15 reps

specific warm up (5 minutes)

Burgener drills

clean & jerk set up and light practice

strength (20 minutes)

clean & jerk x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

tire flips x 4 reps

ring dips x 8 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

overhead plate walking lunges x 100 feet

specific warm up (5 minutes)

Burgener drills

snatch set up and light practice

strength (20 minutes)

snatch x 4/4/4/4/4/4 reps

Note: Do wide grip isometric pull for P.A.P before last set

conditioning/accessory work (3 rounds)

Ahrens press x 10 reps

sledge hammer strikes x 20 reps

Length of Life or Quality of Life?

My doctor asked me several years ago if I wanted to live long or live well.

Both would be great, but if I could only pick one it would be to live well.

Living to be 100 and all full of tubes and on a gazillion meds is not a life I want!

I see example of people who are living long and well almost every day, like Jacinto Bonilla, Robert Durbin, Carmen Caputo, Peter Ragnar, Stephen Santangelo to name a few.

I met a WWII Veteran the other day who still trains at the gym four days a week at 94 years young!

I see other guys much younger already falling apart physically. Why is that?

Barring any unpreventable disasters, tragic accidents or diseases, many guys are just sedentary and lazy.

Remember, it’s never too late to make a new start.

Take action today!

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

clock push ups x twice around the clock

Americanas x 50 reps

sandbag shouldering x 15/15 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

triple tire flip/rear drag set up and light practice

strength (20 minutes)

triple tire flip/rear drag x 1/1/1/1/1

conditioning/accessory work (2 rounds)

lateral sledge hammer strikes x 10/10 reps

Adex club barbarian pull overs x 20 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

resistance band pull a parts x 100 reps

Adex club long cycles x 20 reps

Adex arc 360’s x 40 reps

push ups x 20 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

overhead chain press x 10 reps

EZ bar curls x 10 reps

weight stack push downs x 10 reps

Bud Jeffries will do a Strongman workshop at the Cave soon

I first met Bud Jeffries as a result of getting his first book, that I knew of, back in 2004.

I recommend all of his books!

As I studied I was very impressed with his both his strength and his spiritual outlook, so I called him and talked for a good while. Needless to say, he has been a huge influence on my training and coaching ever since.

He has been to my gym several times, he did a Strongman Seminar with Scott Weech, Jr., then he came back for Jeff Martone’s Kettlebell seminar, and once again for John Brookfield’s Battling Ropes seminar.

I trained with him twice at his Super Human Workshops in Tallahassee, Florida. Most of the time, his son Noah was there too.

He was incredibly strong even from a very young age.

In fact, Noah did a seminar at the Cave himself back in 2014.

Noah left this life as a very accomplished young man. Bud and Heather Jeffries set up a foundation to honor him called Noah’s Army

The upcoming Strongman Workshop Bud will do at my gym will be a fundraiser for this foundation. The date will be announced as soon as it is confirmed.