The Cave

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**

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 outside mills x 20 reps
Sanddune plyo push ups x 10 reps
traveling broad jumps x 100 feet
specific warm up (5 minutes)push press test

rest as needed
BTN stretch x 60 seconds x 1/1/1/1 
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**

Tomorrow’s Monday and we have all heard the old expression,”It’s time to hit the ground running”, many times before.

I know that it is about mindset and getting a good start on the week is important, but unfocused actvity is pretty pointless.

Being busy doesn’t equate to being productive.

It’s good to section off your day and really attack each one in turn.

Be specific, be focused, and be relentless.

You might be surprised at how much you achieve that way.

Take your training for instance.

You’ve heard people tell you how much time they spend in the gym.

So if they are there for two hours what do they actually get done?

You can get more done in 30 minutes of dedicated training time.

Gen. Patton said an imperfect plan executed violently today acommplishes more than a perfect plan

done later.

So if you don’t have all the perfect gear you’d like to have, just use what you have and give it 100%.

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 warmup (15 minutes)

clock pushups x once around the clock

pause supermans x 12 reps

side planks x 30 seconds each side

medicine ball chest passes x 15 reps

specific warmup (5 minutes)

weighted pullups set up and light practice

strength (20 minutes)

weighted pullups x 3 reps x 8 sets

conditioning/accessory work (2 rounds)

lat pull downs x 12 reps

pushups x 15 reps