Posts Tagged ‘unconventional workouts’

general warm up (10 minutes)

mountain climbers x 100 reps

kettlebell figure 8’s x 50 reps

Adex club 1 hand figure 8’s x 20/20 reps

overhead tire throws x 100 feet

specific warm up (5 minutes)

sled push/farmers walk set up and light practice

strength (4 rounds)

one round = sled push x 50 feet + farmers walk x 50 feet

conditioning/accessory work (2 rounds)

Power Wheel roll outs x 10 reps

kneeling Adex arc (short mace) 360’s x 30 reps

Neuro Grip push ups x max number of reps

 

general warm up (10 minutes)

resistance band archer pulls x 30/30 reps

alternating diagonal pull a parts x 30

Adex arc 360’s x 40 reps

recline bar rows x 15 reps

specific warm up (5 minutes)

strict dumbbell rows set up and light practice

strength (20 minutes)

strict dumbbell rows x 4/4-4/4-4/4-4/4-4/4-4/4 reps

conditioning/accessory work (2 rounds)

Woodall curls x 10/10 reps

weight stack push downs x 10 reps

Effective November 15, 2017 we will have early classes on Wed. & Fri. mornings 6:30-7:00am

2017-11-09 07.11.32

 

general warm (10 minutes)

bear crawls x 100 feet

resistance band slow pull a parts x 50 reps

dumbbell hang power snatch x 10/10 reps

Adex club long cycle swipes x 30 reps

specific warm up (5 minutes)

Strongman medley set up and light practice

strength (4 rounds)

Strongman medley=

Log ground to overhead x 5 reps + famers walk x 50 feet

conditioning/accessory work (2 rounds)

Adex club heavy front cleans x 10 reps

Adex mace 10 to 2 x 20 reps

There are other companies that make high quality maces, but they never seemed to fit what we needed at my gym.

Most of them were single weight maces, others were loadable with water or lead shot.

I had only ever seen one other type of club previously, which was a good product, but single weights only.

Don Giafardino, the founder of Adex, first came to the Cave in Jan. 2016 to teach us about his steel clubs & maces.

What caught my attention right away was the plate-loadable feature. This was exactly what we needed for our classes!

IMG_3838IMG_2634Our athletes vary greatly in size and strength levels, and being able to quickly add or take off  plates is a big plus. The weights are interchangeable between the steel clubs & maces.

We use Adex steel clubs and maces in almost every class we have.

They are the next wave of fitness, !

CopyDoodles_dont_miss_out

https://cavestrong.net/recommended-training-equipment/