general warm up (10 minutes)
resistance band pull aparts x 75 reps
rotation push ups x 20 reps
Adex club long cycle swipes x 30 reps
rear walking lunges x 100 feet
specific warm up (10 minutes)
board press set up and light reps
strength (4 rounds)
board press x 3 reps at each board stack height
conditioning/accessory work (3 rounds)
close grip floor press x 10 reps
dumbbell rows x 5/5 reps
dips x 10 reps
Mace & club training are taking the fitness world by storm!
You can learn this excellent training system just minutes away from beautiful Siesta Key Beach
We have been using this type of training for almost two years now, and it rocks!
Why not take your winter vacation here?
Contact: Frank DiMeo, Certified Vintage Strength Mace & Club Coach
(941)228-8341
frank_dimeo@yahoo.com
general warm up (10 minutes)
kettlebell figure 8’s x 40 reps
clock push ups x twice around the clock
dumbbell hang power snatch x 10/10 reps
Sanddune power steps x 100 reps
specific warm up (10 minutes)
Strongman complex set up and practice
strength (4 rounds)
Strongman complex>>one round =
double tire flip & rear tire drag + log push press x 5 reps + keg squat x 5 reps
conditioning/accessory work (2 rounds)
Battling Ropes x 50 waves
alternating sandbag shouldering x 20 reps
weighted sit ups x 10 reps
Very few people are accepted into our training program.
We do not do any advertising, so “tire-kickers” & “price-checkers” don’t interrupt the training that our serious members are doing.
I am very selective about who I will train., just because you have the money doesn’t mean you are entitled to train here.
Not everyone survives the cut; if you get slack, you are gone.
100% effort is required on everything we do.
Whether we are lifting, pushing, jumping, or doing bodyweight exercises, you must strive for excellence.
The easy road does not lead to the Cave!
“All the way, and then some!”
Huge respect and thanks to all who served!
Effective November 15, 2017 we will have early classes on Wed. & Fri. mornings 6:30-7:00am
general warm up (10 minutes)
push ups x 25 reps
resistance band pause face pulls x 20 reps
walking lunges x 100 feet
jumping jacks x 50 reps
specific warm up (10 minutes)
Burgener drills
hang power snatch set up and light reps
strength (20 minutes)
hang power snatch x 3/3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
Ahrens press x 10 reps
dumbbell hammer curls x 10/10 reps
diamond push ups x 10 reps
general warm up (10 minutes)
weight plate orbits x 20 reps
strict weight plate front raises x 15 reps
kettlebell suitcase swings x 30 reps
resistance band pull aparts x 100 reps
specific warm up (10 minutes)
Pendlay rows set up and light reps
strength (20 minutes)
Pendlay rows x 8/8/8/8 reps
conditioning/accessory work (1 round)
close grip floor press x 8/6/4 reps
dumbbell pull overs x 8/6/4 reps
Grinder Kord reverse flys x 16/12/8 reps
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
Adex club 2 hand front swings x 25 reps
Sanddune power steps x 100 reps
side shuffles x 200 feet
resistance band suitcase deadlifts x 20 reps
specific warm up (10 minutes)
tap bar deadlifts set up and light reps
strength (20 minutes)
trap bar deadlifts x 8/8/8/8 reps
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
1 arm farmers walks x 200 feet
The Cave 