Here at the Cave we continuously strive to bring you the very best training we possibly can.  We learn from the best coaches/athletes,  around so we can help you achieve your goals. Our unconventional training involves maces, clubs, sandbags, kettlebells, kegs, stones, bands and more.

 

The Cave is also the birthplace of macefit.com which is one of our most popular  classes.

When you see this sign, drive through to the back parking lot!

IMG_20160817_135202_resized

general warm up (10 minutes)

kettlebell figure 8’s to hold x 25 reps

resistance band baseball swings x 20/20 reps

Grinder Kord reverse fly x 15 reps

keg squats x 10 reps

specific warm up (5 minutes)

bench press set up and light practice

strength (20 minutes)

bench press x 3 reps x 5 sets**

**Note:  Use P.A.P before last set

conditioning/accessory work (2 rounds)

close grip floor presses x 10 reps

pause bat wing rows x 10 reps

[MAY MACE CHALLENGE #4] Barbarian Gladiator 360 Mace Flow

Channel your inner gladiator and get a great start to get mace flowing with this initial multi-Movement mace combination! A definite smoker of intensifying progression!

Mace Barbarian Back Lunge to 360 Swing

Repeat the following:

>:60 Right, :60 Left
>:60 Right, :60 Left
>:30 Right, :30 Left
>:30 Right, :30 Left

Here’s how it’s done:

>Without putting mace down working to complete a total of 6:00
>Hold mace straight out with stiff locked arms, no higher than shoulder height.
>Step back into lunge then step up and perform one 360 mace swing, into direction of fixed leg, which stayed up front during lunge back of other leg.
>Repeat continuous :60 on same side then change sides without putting mace down complete :60 other side.
>Work :60 at it 2x through then – without putting mace down –
>Repeat continuous :30 again on same side then change sides without putting mace down and complete :30 other side
>Work :30 at it 2x through to the finish of your 6:00 as described.

The winner gets the brand new VST-Tee. Participants must send us a video of themselves performing the challenge. Indicate your total reps and mace weight.

Post your video on our page with the total rep count or submit your video here: https://vintagestrengthtraining.com/challenges/challenge-entry/

ENDS MONDAY MAY 27TH AT 11:59 PM

Heavy mace isometrics

Posted: May 21, 2019 in Uncategorized

general warm up (10 minutes)

weight plate orbits x 15/15 reps

weight plate strict front raises x 10 reps

resistance band diagonal pull a parts x 25/25 reps

strict pull ups x 5 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-20-20 reps

conditioning/accessory work (2 rounds)

dumbbell pull overs x 12 reps

neuro grip push ups x 12 reps

wrist roller 12 reps

general warm up (10 minutes)

kettlebell figure 8’s to hold x 30 reps

resistance band baseball swings x 20/20 reps

resistance band suitcase deadlifts x 20 reps

specific warm up (5 minutes)

Pendlay rows set up and light practice

strength (20 minutes)

Pendlay rows x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

sandbag good  mornings x 15 reps

stone carry x 100 feet

general warm up (10 minutes)

clock push ups x twice around the clock

windshield wiper squats x 15 reps

Grinder Kord reverse flys x 15 reps

specific warm up (5 minutes)

chain bench press set up and light practice

strength (20 minutes)

chain bench press x 4 reps x 6 sets

conditioning/accessory work (1 round)

JM press x 10 reps

seated resistance band pause rows x 10 reps

EZ bar curls x 15 reps

general warm up (10 minutes)

resistance band vertical pull a parts x 50 reps

inch worms x 50 feet

kettlebell V presses x 10 reps

Sanddune jumps x 10 reps

Burgener drills

specific warm up (5 minutes)

clean and split jerk set up and light practice

strength (20 minutes)

clean and split jerk x 3 reps x 5 sets

conditioning/accessory work (2 rounds)

clean grip shrug pulls  x 10 reps

double dumbbell push press x 10 reps