September 8, 2026
General warmup (15 minutes) 1 hand Americanas x 15/15 reps Double club clean & angle press x 12 reps Crucifix rear lunges x 20 reps Specific […]
September 5, 2026
general warmup (15 minutes) uppercut front lunges x 12/12 reps barbarian lateral lunges x 24 reps kneeling double club flys x 20 reps BTN stretch x […]
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December 18, 2020
general warmup (15 minutes) alternating front swings x 40 reps barbarian knee walkups x 15 reps cross body swings x 12/12 reps double club split squats […]
March 8, 2020
general warm up (15 minutes) inside mills x 15/15 reps cross body swings x 12/12 reps hand to hand toss x 20 reps bull whips x […]
March 6, 2020
general warm up (15 minutes) alternating hand side swings x 30 reps double club “inside outs” x 10/10 reps 2 hand standing figure 8’s x 25 […]
February 23, 2020
View this post on Instagram A post shared by Frank DiMeo (@cavepicz2)
February 16, 2020
general warm up (15 minutes) inside mills x 20/20 reps outside mills x 20/20 reps double Arc standing chest press x 5 reps barbarian pull overs […]
February 4, 2020
general warm up (15 minutes) double club side cleans x 20 reps alternating 1 hand flys x 20 reps double club snatches x 10 reps barbarian […]
January 10, 2020
general warm up (15 minutes) inside mills x 20/20 reps double club snatches x 12 reps barbarian lateral lunges x 24 reps cross body swings x […]
November 12, 2019
Feb 8. 2020 will be here before you know it! Now is the time to get ready.
October 31, 2019
general warm up (10 minutes) 1 hand long cycles x 20/20 reps 2 hand halos x 30 reps swing & front catch x 15/15 reps cross […]