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 (new test this year–max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**
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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**
The importance of rest is greatly under-valued in training and in life.
People are addicted to doing more, getting more, driving there faster, and resting less.
If you train hard you have to rest to gain the most progress from it.
News slash–
Even if you don’t train you need to rest.
Rest is not just for your body, it’s also for you mind, your emotions, and your relationships.
I’m a firm believer in throwing on my bathing suit and a pair of flip-flops and heading to the beach a couple of times each week.
There’s just something about it that’s good for the soul.
Just unwinding does you a world of good. You have to disconnect from the pressure on a consistent basis. It’s healthier and a whole lot more fun than white-knuckling it at each traffic light want to get ahead of whoever is in front of you.
Take some time to kick back and enjoy the simple things in life, you’ll be glad you did.
You’ll also be more productive when your return to work or your other responsibilities.
By the way, read “Will Doesn’t Work” by Benjamin Hardy and you’ll see what I mean.
Learning the basics in any field of training is vital.
The basics are your foundation.
Without a solid foundation nothing worthwhile can be built.
That applies to Powerlifting, Olympic Weightlifting, kettlebells, calisthenics, etc.
if you have been paying attention, you probably have seen the rapid rise of steel mace and club training across the U.S. and the world.
Right now you can learn how to get started in steel mace and club training right at home with our online basics course .
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**
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General warm up (10 minutes)
Americanas x 50 reps
1 hand halos x 15/15 reps
Adex club mills x 20 rep
Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)
push press test
rest as needed
specific warm up (5 minutes)
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**
The Cave 