general warm up (10 minutes)
Americanas x 30 reps
Adex club 2 hand halos x 20 reps
Adex mace barbarian squats x 15 reps
sandbag shouldering 10/10 reps
specific warm up (5 minutes
Zercher sandbag squat cleans set up and light practice
strength (20 minutes)
Zercher sandbag squat cleans x 10/8/6/4/2 reps
conditioning/accessory work (2 rounds)
Adex arc 1/2 kneeling 360’s x 20/20 reps
steel grip ball pull ups x 10 reps
general warm up (10 minutes)
Sanddune power steps x 100 reps
Sanddune push ups x 15 reps
tuck jumps x 15 reps
medicine ball chest passes x 15 reps
specific warm up (5 minutes
set up and light practice
strength (20 minutes)
sled push x 50 feet + farmers walk x 50 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Adex club tappers x 5/5 reps
1 hand famers walk x 100 feet
general warm up (10 minutes)
resistance band pull a parts x 50 reps
resistance band diagonal pull a parts x 50 reps
Adex arc (or club) 2 hand mills x 30 reps
dips x 10 reps
specific warm up (5 minutes)
rack pulls set up and light practice
strength (20 minutes)
heavy rack pulls x 2/2/2/2/2/2/2 reps
Note: use P.A.P. right before the last set
conditioning/accessory work (2 rounds)
Neuro-Grip push ups x 10 reps
recline bar rows x 15 reps
Since we are having the macefit.com instructor certification on Saturday and Sunday, we will be closed on Monday.
We are blessed to have people traveling in from different parts of the U.S. and even from South America for this certification!
We will make sure it is well-worth their investments in this!
general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
recline bar rows x 15 reps
Adex arc 2 hand side cleans x 20 reps
Adex arc 360’s x 30 reps
specific warm up (5 minutes)
lateral sled pulls set up & light practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
side planks x max hold time on each side
Bulgarian split squats x 10/10 reps
weighted side bends x 30 reps
general warm up (10 minutes)
walking barbarian lunges x 100 feet
bear hug keg squats x 10 reps
resistance band baseball swings x 20/20 reps
specific warm up (5 minutes)
rear sled pulls set up & light practice
strength (20 minutes)
rear sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
sandbag BTN good mornings x 20 reps
kettlebell helicopters x 20 reps
general warm up (10 minutes)
resistance band diagonal pull a parts x 50 reps
rear bear crawls x 100 feet
hanging knee raises x 15 reps
Adex arc 2 hand mills x 30 reps
specific warm up (5 minutes)
sled push set up and short practice carries
strength (20 minutes)
sled push x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
double dumbbell rows x 10 reps
dumbbell pull overs x 10 reps
I learned over the years that you shouldn’t spend more than you make. When I moved from my old location to what is now the Cave, I kept that financial approach in place.
Just about everything we bought was used. The rest we made ourselves or had skilled friends make it for us. On rare occasions we bought new stuff, but only as needed.
In contrast, all around there was a major fitness organization hitting hyper growth and bigger fancier gyms were springing up around us quickly.
I stuck to my original plan and heard through the grapevine that I was being mocked as “the old guy with the dumpy gym”, and who in their right mind would want to train in a place like that? They didn’t have anything fancy or shiny there, no mirrors, no sound system, no amenities of any kind.
I have to laugh now, looking back, a number of those people are gone now.
My training philosophy is still very basic as is my gym.
I am now older and the Cave is going strong!
Nothing fancy, just results!
The Cave 