The Cave

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**

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After careful consideration, We have decided to start training teens 14 or older.

A thorough interview is required with both the parents and the teen prior to commencing training

No attitude problems will be tolerated at the Cave.

Also we will be offering online coaching.

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**

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**

I met Dru Patrick at the Super Human Training Workshop, put on by Bud Jeffries and Logan Christopher. One of the things he said was, ” I don’t go to the gym to workout. I go to kill!” He had my attention right there.

Shortly afterwards Dru contacted me about running  a Powerlifting class at the Cave.

I met him for lunch at Buffalo Wild Wings in Sarasota and I was buying (I was thinking it was going to be a huge food bill based on his size, but it wasn’t). I look back at that and kind of chuckle about it. I remember telling him I probably couldn’t afford him.

We went for it anyway, and for the next 18 months he ran an incredible Powerlifting class at my gym. It strapped me financially, but I am glad I did it.

Though Coach Patrick is gone from this life, what he taught us remains.

He will not be forgotten!

 

 

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**

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Open Gym will be from 4:00-5:30pm today only.

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**