general warm up (10 minutes)
Adex club side cleans x 40 reps
Adex club front clean & squat x 20 reps
Adex mace BTN stretch x 60 seconds each side
tuck jumps x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light reps
strength (20 minutes)
squat cleans x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
kettlebell goblet squats x 15 reps
isometric pull x max effort
In the morning we will be closed in order to pay our respects to all those who have paid the ultimate price for our freedom. This should be a time of deep reflection for all Americans.
Memorial day is not just another 3 day weekend so people can get drunk and stupid!
We will train in the afternoon because every citizen should be fit, strong, and prepared to fight if we have to.
The Cave will be open 3:00-7:00pm (last class starts at 6:30pm)
general warm up (10 minutes)
rotation push ups x 20 reps
Adex club 2 hand mills x 15/15 reps
Zercher sandbag cleans x 10 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
weighted dips set up and light reps
strength (20 minutes)
weighted dips x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
weighted push ups x 10 reps
barbell floor press x 10 reps
Nothing less than 100% effort is allowed in my gym, and I mean nothing less!
It doesn’t matter if the weight is light or heavy or just bodyweight, you are required to give it all you have.
That is the way of the Cave!
Here’s what tests your commitment and self-discipline:
You give 100% once again and everything feels heavy, slow, or awkward.
This is not your best day, but you still trained.
Because you trained, you still improved, even if it looks like you haven’t.
Sometimes it’s a mental victory.
My good friend, Boxing Coach Tony Spain, once said, “Some days you’re on and some days you’re off.” Those words have stayed with me for years.
Some days are really going to suck, that’s just the way it goes. You have to be able to take it all in stride and continue on. It’s all part of the process.
Expect your next training session to be excellent, no matter what!
general warm up (10 minutes)
resistance band pull a parts x 100 reps
Adex club inside mills x 20/20 reps
rear bear crawls x 100 feet
Adex mace 360’s x 40 reps
specific warm up (5 minutes)
weighted pull ups set up and light reps
strength (20 minutes)
weighted pull ups x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
recline bar rows x 10 reps
seated close grip rows x 10 reps
general warm up (10 minutes)
Adex club halos x 15/15 reps
resistance band archer pulls x 25/25 reps
Adex club side clean & lateral pull over x 10/10 reps
kettlebell goblet squats x 20 reps
heavy double palm strikes x 10 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 7/7/7/7 reps
conditioning/accessory work (2 rounds)
close grip bench press x 15 reps
tri set tricep complex x 3 reps
Note: after the two rounds, finish with one front plank x maximum hold time
general warm up (10 minutes)
kettlebell suitcase swings x 30 reps
Adex club front clean & squat x 20 reps
recline rope climbs x 3
isometric close grip pull x max effort x 1/1/1
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (20 minutes)
sled push x 50 feet followed immediately by farmers walk x 50 feet
x 1/1/1/1
conditioning/accessory work (3 rounds)
Adex club crucifix squats x 10 reps
dumbbell pull overs x 10 reps
This is the motto for our men’s weightlifting club called Iron Brotherhood
One of the reasons this club was formed was to bring guys together through various types of strength training.
Many guys are totally isolated these days, except the “fake world” of social media.
Men left to themselves often times self-destruct.
They go home very day and put up their walls and forget everyone else.
One thing I see many guys relate to is brotherhood, and they rarely find it outside of the military. Military friendships often are lifetime friendships; but it takes more than texting or messages on Facebook.
Guys need to fighting for something side by side. Once they are in the civilian world, that type of experience is rare. First Responders, Fire Fighters and Law Enforcement guys share a level of friendship and trust that others will never know about.
Our club gives guys a chance to battle the iron together. No, it is not combat or running into a burning building or chasing down the bad guys; but it is what we can offer here in our community, and it works.
You hear the phrase, “Do what you love!” pretty often. It’s popular and safe and cushy.
However, that is not the path to progress.
Doing what must be done is what gets results, whether you love it at the moment or not.
Force of will is needed to do what you just don’t feel like doing, but know that you should.
It doesn’t let you wuss out or leave you any wiggle room to get around it.
The work has to be done.
The results follow the work, it’s just that simple.
If you do the hard work, even when it is inconvenient, you’ll probably get to do what you love after a while.
The process has to be completed. There are no shortcuts.
(below–Strongman Bud Jeffries doing heavy plate rows)
general warm up (10 minutes)
rotation push ups x 20 reps
inch worms x 50 feet
tire hurdles x twice through both tires
Adex club front clean & squat x 15 reps
specific warm up (5 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 (2 rounds)
Ahrens press x 10 reps
Power Wheel roll outs x 10 reps
The Cave 