Archive for August, 2018

general warm up (10 minutes)

rotation push ups x 25 reps

resistance band pull a parts x 75 reps

recline rope climbs x 3

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8 reps

conditioning/accessory work (2 rounds)

Adex club dead stop side swings x 10/10 reps

hollow rocks x 15 reps

pause supermans x 15 reps

 

 

general warm up (10 minutes)

weight plate orbits x 25 reps

strict weight plate front raises x 15 reps

Battling Ropes x 100 double waves

barbarian lateral lunges x 20 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

seated resistance band pause  rows x 15 reps

kettlebell V presses x 10 reps

 

 

general warm up (10 minutes)

Sanddune push ups x  20 reps

overhead weight plate carry x 100 feet

tin mans x 100 feet

leg lifts x 20 reps

specific warm up (5 minutes)

close grip floor press set up and light practice

strength (20 minutes)

close grip floor press x 4/4/4/4/4/4 reps

conditioning/accessory work (2 rounds)

grappler close grip rows x 12 reps

diamond push ups x 12 reps

supine Adex arc helicopters x 24 reps

 

Here’s a quick look at how we train at the Cave

 

 

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#macefitnation #adexlub ,#steelmace

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#cavestrongnation #cardiowithoutrinning

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#macefitnation #adexlub #steelmace

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general warm up (10 minutes)

sanddune squats x 15 reps

alternating kettlebell swings x 30 reps

Adex club inside mills x 15/15 reps

Adex club 1 hand snatch x 10/10 reps

specific warm up (5 minutes)

push press set up and light practice

strength (20 minutes)

push press x 4/4/4/4/4/4 reps

conditioning/accessory work (3 rounds)

weighted dips x 5 reps

dumbbell pull overs x 10 reps

 

general warm up (10 minutes)

rotation push ups x 20 reps

partner medicine ball throws x 50 reps

resistance band Sumo high pulls x 15 reps

Zercher squats x 20 reps

specific warm up (5 minutes)

stone carry set up and light practice

strength (20 minutes)

stone carry x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

resistance band good mornings x 20 reps

Grinder Kord reverse flys x 15 reps

 

 

general warm up (10 minutes)

resistance band pull a parts x 75 reps

kettlebell high pulls x 10/10 reps

elevated push ups x 15 reps

specific warm up (5 minutes)

Strongman log lift set up and light practice

strength (20 minutes)

Strongman log lift x 5/5/5/5/5 reps

conditioning/accessory work (2 rounds)

Grinder Kord chain push ups x 10 reps

EZ bar curls x 15 reps

1 arm farmers walk x 100 feet