general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
kettlebell suitcase swings x 30 reps
Adex arc 2 hand mills x 20 reps
neutral grip isometric pull x max. effort x 1/1/1
specific warm up (5 minutes)
farmers walks set up and light practice
strength (20 minutes)
farmers walks x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
sandbag BTN good mornings x 15 reps
weighted side bends x 20 reps
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general warm up (10 minutes)
mountain climbers x 100 reps
Sanddune split squats x 10/10 reps
elevated push ups x 15 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (20 minutes)
heavy sled push x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
Adex club long cycles x 25 reps
close grip floor press x 10 reps
sandbag Zercher squats x 10 reps
general warm up (10 minutes)
Sanddune power steps x 50 reps
Sanddune squat jumps x 10 reps
resistance band face pulls x 10 reps
dumbbell hang power snatch x 10/10 reps
specific warm up (5 minutes)
Strongman Log Viper press set up and light practice
strength (3 rounds)
Strongman Log Viper press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
double Adex club snatch x 10 reps
Adex club 1 hand halos x 15/15 reps
general warm up (10 minutes)
rear bear crawls x 100 feet
resistance band archer pulls x 25/25 reps
Adex club Gama casts x 20 reps
specific warm up (5 minutes)
board press set up and light practice
strength (3 rounds)
board press x 3 reps at each weight stack height
conditioning/accessory work (2 rounds)
thick bar Pendlay rows x 7 reps
Sanddune push ups x 15 reps
wide grip recline bar rows x 7 reps
How you handle the mental aspect of your training is a big deal, to say the least
If you are not fully-engaged in every aspect of your training, every day, every rep and set you are sabotaging yourself.
Does that mean you will set new PRs each training session?
No, it just insures that you will get the maximum benefit from each one.
My buddy, Tony Spain, who runs a great boxing gym next door to the Cave once said, “Some days you’re on, some days your off”. To that I add “Train anyway!”
Never waste a day of your life or time in the gym. Get your head in the right place and give 100% always!
general warm up (10 minutes)
Battling Ropes x 100 double waves
Adex club outside mills x 20/20 reps
Power Wheel roll outs x 10 reps
specific warm up (5 minutes)
Grinder Kord complex set up and light practice
strength (4 rounds)
Grinder Kord complex
one round=flys/reverse flys/curls/tricep extensions x 10 reps each
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
Adex club wood choppers x 10/10 reps
The Cave 