general warm up (10 minutes)
rotation push ups x 30 reps
dislocates x 10 reps
Adex club lateral pull overs x 10/10 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
strict dumbbell press x 5/5 reps
elevated push ups x 10 reps
resistance band tricep pause push downs x 20 reps
general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
kettlebell suitcase swings x 35 reps
Adex club side clean & lateral pull over x 10/10 reps
Adex mace 360’s x 40 reps
specific warm up (5 minutes)
“gallows challenge” strict pull ups
strength (20 minutes)
“gallows challenge” strict pull ups x maximum reps in 20 minutes Note: do each set on a different type of apparatus
conditioning/accessory work (1 round)
front plank x maximum time
left & right side planks x maximum time each side
Voluntary ignorance is a choice, a very bad choice; yet, people make that bad choice every day.
Usually it is driven by ego, which is in turn driven by fear.
If you “freeze” and refuse to adapt, you get swallowed up in the backwash of those who were aware of the changes and took action, as they sweep right past you.
There are many example of this in life, but I will look at one glaring example, the world of fitness.
Let me differentiate between learning and implementing valid changes as opposed to chasing the next “shiny object” or fad.
People need to do their own research (social media is not research) and seek out the best training methods available. They should find the most qualified coaches around and learn from them.
It’s been said over the years that pride comes before a fall, and it is true.
Don’t let your ego get in the way of your progress!
general warm up (10 minutes)
Adex club front clean & pull over x 20 reps
Adex club side cleans x 40 reps
tin mans x 10 feet
rear bear crawls x 100 feet
specific warm up (5 minutes)
High/Low sled push set up and light practice
strength (20 minutes)
High/Low sled push x 200 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
kettlebell V press x 15 reps
sandbag good mornings x 15 reps
heavy swings x 15 reps (minimum of 70 lb for gals and 100 lb for guys)
Note-scale as needed for safety
general warm up (10 minutes)
mountain climbers x 100 reps
kettlebell swings x 50 reps
Adex club pull overs x 25 reps
elevated push ups x 15 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
Ahrens press x 10 reps
strict dumbbell rows x 5/5 reps
general warm up (10 minutes)
clock push ups x twice around the clock
Adex club inside mills x 20/20 reps
alternating leg lifts x 40 reps
Adex mace “10-to2” x 20 reps (using competition counting method)
traveling broad jumps x 100 feet
specific warm up (5 minutes)
Burgener drills
clean grip high pulls set up and light reps
strength (20 minutes)
clean grip high pulls x 5/5/4/4/3/3/2/2 reps
conditioning/accessory work (2 rounds)
recline bar rows with feet on bench x 10 reps
dips x 10 reps
pinch grip plate hold x max. time
We are a strength-based gym. Everything we do centers on getting strong!
That doesn’t mean you should be limited to only picking up heavy stuff or pushing it.
I expect all of our athletes to be able to express that strength through quality movement.
Jumping is one of those movements, as shown above.
Being able to do unconventional exercises is another expression of strength through movement.
Showing strength through bodyweight exercises is another way also.
Don’t limit your self! Your body is so much more capable than many people think it is.
Get your mental game in order and watch what happens.
As we enter Memorial Day weekend, I always think of the guys I served with.
It was an honor to be part of this unit!
The Cave 