[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, :30Continue reading “The big kahuna has arrived!”
Author Archives: ironcave1
Heavy mace isometrics
Cave Strong-training of the day (TOD) #409
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/accessoryContinue reading “Cave Strong-training of the day (TOD) #409”
Cave Strong-training of the day (TOD) #408
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) sandbagContinue reading “Cave Strong-training of the day (TOD) #408”
Cave Strong-training of the day (TOD) #407
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)Continue reading “Cave Strong-training of the day (TOD) #407”
Cave Strong-training of the day (TOD) #406
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 3Continue reading “Cave Strong-training of the day (TOD) #406”
Cave Strong-training of the day (TOD) #405
general warm up (10 minutes) weight plate orbits x 30 reps jumping jacks x 50 reps Grinder Kord reverse flys x 15 reps Sanddune plyo push ups x 15 reps specific warm up (5 minutes) dumbbell bench press set up and light practice strength (20 minutes) dumbbell bench press x 8-8-8-8 reps conditioning/accessory work (3Continue reading “Cave Strong-training of the day (TOD) #405”
Cave Strong-training of the day (TOD) #404
general warm up (10 minutes) resistance band diagonal pull a parts x 25/25 reps resistance band “palms up” pull a part x 50 reps elevated push ups x 15 reps rear bear crawls x 100 feet specific warm up (5 minutes) chain press set up and light practice strength (20 minutes) chain press x 5/5Continue reading “Cave Strong-training of the day (TOD) #404”
He called it “mule strength” and I knew what he meant
There is a certain type of strength and mental toughness that is quickly disappearing in America. It is developed through hard manual labor. This morning one of the guys whose business is across the parking lot from the Cave was loading some big pieces of equipment into his pick up truck by himself. I askedContinue reading “He called it “mule strength” and I knew what he meant”
Even more new classes are coming!
The Cave is a small place and it only has enough room for people who are serious about their training. Does that mean only experienced people can train there? No, it just means whatever level of fitness you are at does not matter. What does matter is your attitude about training. We just added twoContinue reading “Even more new classes are coming!”
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