Posts Tagged ‘the Cave’

general warm up (10 minutes)

resistance band pull a parts x 75 reps

Adex mace barbarian squats x 20 reps

Adex club inside mills x 15/15 reps

push ups x 25 reps

specific warmup (5 minutes)

superset practice

strength (4 supersets)

one superset = weighted dips x 7 reps + weighted pull ups x 4 reps

conditioning/accessory work (2 rounds)

Adex club Gama casts x 20 reps

hollow rocks x 15 reps

 

 

I will be out of town for a couple of days.

Training will resume on Tuesday, make sure you check our updated training schedule

Rest while you can, we will be in “attack mode” when I get back!

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

 

Due to a doctor’s appointment our 9 am class

will be held at 8:30am instead on June 4

general warm up (10 minutes)

Sanddune power steps x 100 reps

resistance band blast offs x 20 reps

leg lifts x 25 reps

specific warmup (5 minutes)

 high/low sled sprints set up and practice

strength (20 minutes)

high/low sled sprints x 100 feet x 1/1/1/1/1

conditioning/accessory work (2 rounds)

Adex mace alternating rear barbarian lunges x 20 reps

hanging Iron Boot knee raises x 15 reps

side plank x max. time each side

 

 

 

general warm up (10 minutes)

resistance band pull a parts x 125 reps

push ups x 25 reps

barbarian squats x 15 reps

specific warmup (5 minutes)

strict dumbbell rows set up and light practice

strength (20 minutes)

strict heavy dumbbell rows x 3/3-3/3-3/3-3/3-3/3-3/3-3/3 reps

Note:  use P.A.P. before the last set

conditioning/accessory work (2 rounds)

seated resistance band rows x 10 reps

Neuro-Grip push ups x 10 reps

After completing both rounds then do

wrist roller x maximum reps x 1/1/1

general warm up (10 minutes)

resistance band archer pulls x 25/25 reps

push ups x 25 reps

resistance band pause  seated rows x 15 reps

Adex club 2 hand front cleans x 15 reps

Burgener  drills

specific warmup (5 minutes)

hang power jerk set up and light practice

strength (20 minutes)

hang power jerk  x 3/3/3/3/3/3/3 reps

Note: Use P.A.P. after set #6

conditioning/accessory work (2 rounds)

dumbbell power jerk x 10/10 reps

Adex arc kneeling 360’s x 30 reps

Note: Adex maces, arcs, & clubs are made in America