Summer is just about here and so are more training opportunities for you !
Here’s what you can look forward to:
Contact Frank for more information
call or text (941)228-8341
cavestrongnation@gmail.com
general warm up (10 minutes)
kettlebell figure 8’s x 50 reps
Adex club 2 hand side swings x 40 reps
side shuffles x 200 feet
resistance band baseball swings x 20/20 reps
specific warmup (5 minutes)
lateral sled pulls set up and practice
strength (20 minutes)
lateral sled pulls x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
1 hand farmers walks x 100 feet
Adex club windmills x 5/5 reps
side planks x max. time each side
I am thankful that I found Jedd Johnson (Original Diesel Crew) back around 2004. He got me interested in grip training and we have done it since that time at my gym.
Many people neglect grip training, to their own detriment.
Grip is one thing that might possible save your life in an emergency if you have to climb, carry, or hold on to something. It is also very important in defending yourself.
general warm up (10 minutes)
Americanas x 50 reps
resistance band archer pulls x 25/25 reps
adex club long cycles x 20 reps
Sanddune jumps x 10 reps
specific warmup (5 minutes)
rear sled rows set up and practice
strength (20 minutes)
rear sled rows x 100 feet x 1/1/1/1/1
conditioning/accessory work (3 rounds)
heavy Adex club tappers x 5/5 reps
chain dips x 10 reps
general warm up (10 minutes)
double Adex club front swings x 30 reps
push ups x 25 reps
Sanddune split squats x 10/10 reps
kettlebell goblet squats x 15 reps
specific warmup (5 minutes)
dumbbell clean & jerk set up and practice
strength (20 minutes)
dumbbell clean & jerk x 3/3-3/3-3/3-3/3-3/3 reps
Note: Use P.A.P. right before the last set
conditioning/accessory work (2 rounds)
Adex arc (short mace) 1/2 kneeling 360’s x 30 reps
Adex club seated Ahrens press x 10 reps
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
resistance band pause face pulls x 20 reps
rear bear crawls x 100 feet
Adex club 2 hand mills x 30 reps
specific warmup (5 minutes)
bench press set up and practice
strength (20 minutes)
bench press x 8/8/8/8 reps
conditioning/accessory work (3 rounds)
thick bar Pendlay rows x 5 reps
Sanddune push ups x 15 reps
