Note–All classes will be used for testing Jan. 1-12 except for the
6:30am steel club & mace classes
general warm up (10 minutes)
Americanas x 50 reps
resistance band archer pulls x 30/30 reps
Sanddune power steps x 50 reps
Sanddune push ups x 15 reps
recline rope climbs x 3
specific warm up (5 minutes)
Adex club long cycle swipes
test
Adex club long cycle swipes x max. reps in 5 minutes
specific warm up (5 minutes)
strict pull ups set up and practice
test
strict pull ups
The “dedicated, coachable few” made the effort to come and train today. One guy drove all the way from Jacksonville to Sarasota to train tonight. That’s about 250 miles! He didn’t even go home first, he came straight to the Cave.
That’s dedication!
While thousand of others around our area were nursing hangovers, our folks were training hard and setting PR’s.
I am super proud of them!
None of these folks need motivation, they bring it with them.
Yes, joke with each other and have a blast, but when it’s time to lift the iron, they get it done!
100 % effort is always expected at the Cave, no exceptions, no easy days!
Note–All classes will be used for testing Jan. 1-12 except for the
6:30am steel club & mace classes
general warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 50 reps
Adex club long cycle swipes x25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press set up and light practice
bench press test
specific warm up (5 minutes)
deadlift set up and light practice
deadlift test
Running is not the only form of cardio, contrary to what some people might think.
Here’s some of how we do cardio at the Cave, if you like to run you can always run at home, you don’t need to pay someone to tell you to do that.
general warm up (10 minutes)
clock push ups x twice around the clock
resistance band archer pulls x 25/25 reps
Adex club long cycle swipes x 30 reps
Burgener drills
specific warm up (5 minutes)
dip cleans set up and light practice
strength (20 minutes)
dip cleans x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
Sanddune jumps x 15 reps
kettlebell swings x 30 reps
In a couple of days the New Years madness will begin. Lots of “hootin’ & hollerin” and phony resolutions made by drunk people.
The fact is, nothing will be different on Jan. 1, 2018 for most people than it is right now.
The “bottom feeders” of the fitness world will be pushing their miracle diets and fast easy ways to lose huge amounts of weight really fast with no effort.
Unfortunately, the general public actually falls for their lies and hype.
People often times don’t know (or don’t really want to know) how much hard work and discipline it takes to be healthy and in shape over the years.
Like the title of this article says, you have to make smart choices and work hard day by day to get fit and stay that way.
I have often said that I refuse to want someone’s improvement in health and fitness more than they do.
Today, I believe that more than ever! That is why I don’t have any “casual” members at my gym.
I refuse to work with lazy people who constantly miss training.
I just won’t do it!
On the other hand, I love to coach people who really dig deep and give it all they have every time they train. They are like clockwork in their consistency, they always show up.
The results follow the work!
I have learned a lot from this man, Zach Even-Esh, over the years; especially about refusing to accept excuses from anyone, including myself.
There are a handful of coaches I have followed for well over 10 years, Zach is definitely one of them!
general warm up (10 minutes)
rear bear crawls x 100 feet
push ups x 25 reps
Adex club long cycle swipes x 25 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
bandido deadlifts set up and light practice
strength (20 minutes)
bandido deadlifts x 2/2/2//2/2/2 reps
conditioning/accessory work (3 rounds)
Sanddune split squats x 10/10 reps
weighted calf raises x 20 reps
You will find maces in all kinds of places! This type of training is growing like wildfire all around the globe!
You can learn this too, click here for our training schedule. (classes are $15)
The Cave 