The key is… pic.twitter.com/dHWLWsTdSW
— Cave Strong Nation (@dewussified) April 6, 2018
The key is… pic.twitter.com/dHWLWsTdSW
— Cave Strong Nation (@dewussified) April 6, 2018
General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
**Note: no conditioning/accessory work during tests**
I used to run very large martial arts classes, up to about 100 people at once.
Over they years, I found it was much better to work with smaller groups

When I transitioned to the strength and fitness world, I started out small, like many people do. Unlike many others, I decided to keep my gym small, “old school-style”.
Big fancy gyms are all over the place in my area, like yours I’m sure.
https://www.insidermonkey.com/blog/7-most-expensive-gyms-in-america-360537/2/
So, if you have a small warehouse gym or other small gym, and love what you do,
here’s some tips to keep you up and running in the midst of all the monsters around you:
I hope you find this helpful!
General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
Adex mace test
**Note: no conditioning/accessory work during tests**
The Cave will be closed in the morning tomorrow, Thursday.
Hopefully I can have it back open later in the day.
Call or text me at 941-228-8341 before driving to the Cave!
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
Many people want changes made, but most refuse to change themselves.
Why is that?
Simple, change requires a few things that people often are resistant to:

People often sabotage themselves in their own minds with thoughts like:
The list goes on and on. None of those negative thoughts will ever help a person get the changes they want.
You will only get what you are willing to fight for!
General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
**Note: no conditioning/accessory work during tests**
our macefit.com classes will still be held at the regular times
These classes are too important to put on hold for two weeks while we run the other tests!