Cave Strong-training of the day (TOD)

general warm up (10 minutes) double Adex club front swings x 50 reps sandbag shouldering x 10/10 reps Adex club 2 hand mills x 20 reps specific warmup (5 minutes) Zercher sandbag cleans set up and light practice strength (4 supersets) Zercher sandbag cleans x 7/7/7/7 reps conditioning/accessory work (2 rounds) AirDyne bike x 15Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

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 4Continue reading “Cave Strong-training of the day (TOD)”

The Cave will be closed on Monday, June 18

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!

Never used clubs or maces before?

No problem!   We will be having an introductory macefit workshop in the next few weeks just for people who are curious about this type of training but have never done it before. The details will be announced soon, so check back.

Cave Strong-training of the day (TOD)

general warm up (10 minutes) weight plate orbits x 20 reps Jeffries dumbbell star complex x 1 Adex club long cycle lunges x 20 reps specific warmup (5 minutes) Grinder Kord ** superset  practice strength (3 supersets) one Grinder Kord ** superset = chest press x 7 reps + recline rows x 7 reps **Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band vertical pull a parts x 50 reps Sanddune push ups x 20 reps Sanddune jumps x 10 reps overhead weight plate carry x 100 feet specific warmup (5 minutes) Burgener drills snatch set up and practice strength (20 minutes) snatch x 3/3/3/3/3/3/3 reps conditioning/accessory work (2 rounds) AdexContinue reading “Cave Strong-training of the day (TOD)”

One-on-one macefit training and other cool Cave news

Summer is just about here and so are more training opportunities for you ! Here’s what you can look forward to: more Open Gym hours AirGym  is coming one-on-one macefit training macefit workshops for your group or team Contact Frank for more information call or text (941)228-8341 cavestrongnation@gmail.com

Cave Strong-training of the day (TOD)

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/accessoryContinue reading “Cave Strong-training of the day (TOD)”

Work that grip!

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 ifContinue reading “Work that grip!”