The new date is June 10, 2017
There is also something not previously announced:
The founder of Adex steel clubs & maces, as well as my coach, Don Giafardino will be holding a training workshop at the Cave that day, before we have the competition.
After that, we break out the Jamaican food and live Reggae music for a true island-style party.
More details will be announced soon!
In this simple, outdoor setting this guy works up to 50kg for reps with gadas (maces).
That amount of weight on a barbell is no big deal, but when you are swinging it around your head, it’s almost impossible.
It can be done though, watch this guy in action!
general warm up (10 minutes)
bear crawls x 100 feet
alternating leg lifts x 40 reps
resistance band push ups x 15 reps
kettlebell pull overs with isometric leg lift x 15 reps
medicine ball chest passes x 10 reps
specific warm up (5 minutes)
bench press set up and light reps
strength (20 minutes)
bench press x 4/4/4/4/4/4 reps
conditioning/accessory work (1 round)
Tate presses x 15 reps x 3 sets
push ups x max. number of reps
general warm up (10 minutes)
pull a parts x 100 reps
mountain climbers x 100 reps
Adex club side cleans x 30 reps
Adex mace “10-to-2” x 30 reps
specific warm up (5 minutes)
Burgener drills
muscle cleans x 10 reps
clean complex set up and light reps
strength (20 minutes)
clean complex —
dip cleans x 3/3/3
hang power cleans x 3/3/3
cleans x 3/3/3
conditioning/accessory work (2 rounds)
Mississippi shrugs** x 10 reps
**10 second hold at the top of each rep
dumbbell calf raises x 20 reps
At the Cave, I do my utmost to provide the most effective training that I can.
However, what people do when they are not there can sabotage all their hard work.
I advise people to do several simple things, besides training consistently:
If a person does not dial in all these things, in addition to their training, then their results will be minimal at best.
It’s not rocket science, none of it is complicated or magic.
However, no one can make anyone do these things.
It requires a lot of self-discipline and many people do not have enough of that, mainly because it requires some sacrifice. It requires leaving their comfort zone for good.
That’s all it takes, and it works.
The excitement about this event is building, and for good reason.
This will be the very first competition like this in our city.
As many of you know, the steel club and mace revolution is spreading like wildfire and we are blessed to be able to introduce this type of training to our are!
**Date is subject to change
There will be two events:
There will be both a 3 minute and a 5 minute level of competition for each event.
This is an unofficial competition, but for the sake of clarity, here’s the pros do these events in an official competition
**Date is subject to change
Get your own steel club or mace at a discount here
general warm up (10 minutes)
clock push ups x twice around the clock
AbMat sit ups x 20 reps
Adex mace 360’s x 30 reps
mountain climbers x 75 reps
windshield wipers x 20 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)
sandbag shouldering/keg squat set up and light practice
strength (20 minutes)
3 rounds–
sandbag shouldering x 10/10
bear hug keg squats x 10 reps
conditioning/accessory work (2 rounds)
keg push press x 5 reps
sandbag Zercher cleans x 10 reps
These will only be available for people who train at the Cave, for now.
I plan on making more for people who would like to order one.
general warm up (10 minutes)
Adex club side cleans x 30 reps
Adex club front clean/squat/pull over x 20 reps
resistance band archer pulls x 30/30 reps
medicine ball chest passes x 10 reps
specific warm up (5 minutes)
sled push set up and light practice
strength (20 minutes)
heavy sled push x 50 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
weighted push ups x 10 reps
dumbbell pull overs x 10 reps
kettlebell goblet squats x 10 reps
I have a great new design for those in this class, which will be free.
That’s right, no charge, zip, nada, no dinero, FREE!
If you are in this class and would like one of these very cool, new t-shirts, then post your name and size in the comments below.
I will post a photo of the new design as soon as it is finalized.
Let’s see who is paying attention! Offer ends on May 6, 2017 at midnight.
PS: If you need a mace or club, go here and get a discount https://cavestrong.net/recommended-training-equipment/
The Cave 