General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed specific warm up (5 minutes)
specific warm up (5 minutes)
mace 300’s test
Adex mace test **Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Americanas x 50 reps
Sanddune push ups x 15 reps
windshield wipers x 20 reps
jumping jacks x 50 reps
specific warm up (5 minutes)
Adex club long cycle test
rest as needed
specific warm up (5 minutes)
pull up test
**Note: no conditioning/accessory work during tests**
We will start doing temperature checks at the door every day.
Sanitizing all training equipment used each day will continue.
Social distancing will be re-empahsized.
Masks are still optional.
The goal of the Cave is to get people stronger, healthier, and more fit; not to promote sickness.
General warm up (10 minutes)
resistance band pull a parts x 100 reps
Sanddune power steps x 100 reps
Adex club barbarian pull overs x 25 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
bench press test
rest as needed
specific warm up (5 minutes)
deadlift tests
Note: no conditioning/accessory work during tests
General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**
General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 reps
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed specific warm up (5 minutes)
specific warm up (5 minutes)
mace 300’s test
Adex mace test **Note: no conditioning/accessory work during tests**
Hello, my name is Moses, 26 years Young aspiring to be a professional Bodybuilder.
I have trained/competed for 6 years. I aspire to help clients reach their fullest potential and goals. I love what I do, and I love to help people all around the world to better themselves, not only physical, but mentally.
AFSA Certified
Call Moses at (941)716-1796 to schedule your training.
Fat panic is a semi- annual phenomon. It occurs twice each year, one is at New Years and the other one is right before bathing suit season (summer).
People freak out when they realize how much weight they have gained and their clothes don’t fit any more.
Some rationalize it with, “My clothes must have shrunk!”
Truth is, the people who will be in great shape at New Years and bathing suit season have been training and dialaing in their nutrition all year long.
Does that mean there is no hope for other people?
Certainly not!
A word of caution here: watchout for “celebrity diets” and other weight-loss scams.
https://www.consumer.ftc.gov/articles/truth-behind-weight-loss-ads
There are no quick fixes, period. There are no weight-loss hacks in the real world.
The fact is you need a good coach or trainer to work with you in order to get the best and safest results.
Forget trying to get in great shape in 21 days or some other nonsense.
If you live in the Sarasota area, recommend you go with the 12 week program I offer at my gym, especially if you are over 40.
Silver Strong can get you off to a solid start this year.
Any qestions text me at (941)228-8341
The Cave 