general warm up (10 minutes) Adex club long cycle swipes x 30 reps Adex mace launches x 20 reps tuck jumps x 15 reps plyo push ups x 10 reps medicine ball chest passes x 10 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press xContinue reading “Cave Strong-training of the day (TOD)”
Author Archives: ironcave1
Tomorrow, June 10, this tremendous learning event takes place!
Important schedule updates
Mark these dates down– May 19 the Cave will be closed June 10 “Steel Drums, Steel Clubs, & maces” (Adex club and mace workshop with Don Giafardino starts at 11:00am, followed by our unofficial mace & club competition, and then genuine Jamaican food and live Reggae music) June 12-16 the Cave will be closed forContinue reading “Important schedule updates”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) clock push ups x twice around the clock Turkish get ups x 3/3 reps Adex mace “10-to-2” x 20 reps** **competition counting method tire hurdles (jump into and out of both tires) x 2 Resistance band archer pulls x 25/25 reps specific warm up (5 minutes) Grinder Kord complex practiceContinue reading “Cave Strong-training of the day (TOD)”
“Dr. Squat” Fred Hatfield lived what he taught
Here are his 7 Laws of Training
Cave Strong-training of the day (TOD)
In honor of “Dr. Squat” Fred Hatfield, who passed away this weekend, we will be squatting on Monday! general warm up (10 minutes) resistance band pull a parts x 100 reps dislocates x 10 reps kettlebell swings x 50 reps Adex club pull overs x 20 reps Adex club or mace barbarian squats x 20 repsContinue reading “Cave Strong-training of the day (TOD)”
For those who were paying attention
A while ago I did a free t-shirt promo for our new Steel Club & Mace class. Your t-shirts should be in on Monday!
Cave Strong-training of the day (TOD)
general warm up (10 minutes) rear bear crawls x 100 feet alternating leg lifts x 40 reps sprawls x 20 reps Adex mace 360’s x 30 reps specific warm up (5 minutes) sandbag complex set up and light practice strength (sandbag complex x 2 rounds) shouldering x 10/10 reps Zercher cleans x 10 reps BTNContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) kettlebell swings x 30 reps Adex club pull overs x 30 reps Zercher sandbag squats x 10 reps Strongman log cleans x 10 reps specific warm up (5 minutes) triple tire flip and rear drag** set up and light practice strength (20 minutes) triple tire flip and rear drag** x 1/1/1/1 **dragContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong- training of the day (TOD)
general warm up (10 minutes) Adex club alternating barbarian lunges x 20 reps Battling Ropes x 100 waves Adex mace 360’s x 30 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) thick bar Pendlay rows set up and light reps strength (20 minutes) thick bar Pendlay rows x 5/5/5/5/5 reps conditioning/accessoryContinue reading “Cave Strong- training of the day (TOD)”
The Cave 