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)

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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

 

general warm up (10 minutes)

Adex club long cycle swipes x 30 reps

Adex mace launches x 20 reps

tuck jumps x 15 reps

plyo push ups x 10 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 (2 rounds)

dumbbell bench press x 15 reps

double dumbbell rows x 15 reps

Workshop Template

Image  —  Posted: May 17, 2017 in Adex, Adex exercise clubs, Adex mace, cave strong, cave strong nation, coaching, exercise clubs, fitness, motivation, physical culture, steel clubs & maces, the Cave, trainer seminars, trainers workshops, unconventional training, unconventional workouts
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Important schedule updates

Posted: May 16, 2017 in Uncategorized

Mark these dates down–

  • May 19 the Cave will be closed

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  • June 10 “Steel Drums, Steel Clubs, & maces” (Adex club and mace workshop with Don Giafardino starts at 11:00am, followed by our unofficial mace & club competition, and then genuine Jamaican food and live Reggae music)
  • June 12-16 the Cave will be closed for vacation

 

general warm up (10 minutes)

clock push ups x twice around the clock

Turkish get ups x 3/3 reps

Adex mace “10-to-2” x 20 reps**

**competition counting method

tire hurdles (jump into and out of both tires)  x 2

Resistance band archer pulls x 25/25 reps

specific warm up (5  minutes)

Grinder Kord complex practice

strength (Grinder Kord complex)

3 rounds/10 reps of each exercise–

flys/reverse flys/curls/tricep extensions

conditioning/accessory work (2 rounds)

Adex mace isometric hold x maximum time on each side

 

 

Here are his 7 Laws of Training