We will find out this week as we transition from pure Mace Fit® to
our full training program of barbells, dumbbells, sandbags, odd object lifts & carries, sled work, bodyweight and more.
I will be carefully observing and recording the results.
This is Cave science in action!
general warm up (15 minutes)
mountain climbers x 75 reps
jumping jacks x 50 reps
alternating front lunges x 20 reps
rotation push ups x 20 reps
specific warm up (5 minutes)
bodyweight circuit set up and practice
strength (3 rounds)
one round = 45 to 90 degree leg lifts x 20 reps + bodyweight squats x 15 reps + tree pushups x 10 reps (Note: elevate your feet againts a tree)
conditioning/accessory work (1 round)
hollow rocks x 15 reps
side planks x 60 seconds eash side
general warm up (10 minutes)
Battling Ropes x 100 double waves
Sanddune split squats x 12/12 reps
jumping jacks x 60 reps
side shuffles x 200 feet
specific warm up (5 minutes)
strict pull ups / dumbbell curls set up and light practice
strength (4 rounds)
one superset = strict pull ups x 4 reps + dumbbell curls x 8 reps
conditioning/accessory work (1 round)
alternating sandbag shouldering x 30 reps
Zercher sandbag carry x 150 feet
wrist roller x 10 reps
general warm up (10 minutes)
mountain climbers x 100 reps
traveling broad jumps x 100 feet
Power Wheel hand walks x 50 feet
specific warm up (5 minutes)
dumbbell clean & push press set up and light practice
strength (20 minutes)
dumbbell clean & push press x 3/3 reps x 5 sets
conditioning/accessory work (2 rounds)
jumping jacks x 50 reps
resistance band push ups x 15 reps
strict pull ups x 5 reps
general warm up (10 minutes)
alternating sandbag shouldering x 20 reps
stone carry x 100 feet
2 hand side swings x 40 reps
mountain climbers x 100 reps
specific warm up (5 minutes)
strict weighted pull ups/weighted dips superset light practice
strength (5 supersets)
1 superset = strict weighted pull ups x 2 reps + weighted dips x 3 reps
conditioning/accessory work (2 rounds)
keg power press x 7 reps
Power Wheel rollouts x 12 reps
Zercher sandbag squats x 15 reps
general warm up (10 minutes)
resistance band pull a parts x 100 reps
dumbbell star complex x 1
2 hand side swings x 40 reps
recline rope climbs x 5
specific warm up (5 minutes)
pull ups/dips superset practice
strength (8 supersets)
one superset = pull ups x 2 reps + dips x 3 reps
conditioning/accessory work (3 rounds)
recline bar rows x 15 reps
diamond push ups x 10 reps
general warm up (10 minutes)
double club front swings x 50 reps
jumping jacks x 40 reps
kettlebell figure 8’s to hold x 30 reps
inch worms x 50 feet
specific warm up (5 minutes)
Hard Labor Day complex set up and light practice
strength (4 rounds)
Hard Labor Day complex
one round=stone carry x 50 feet + log lift x 5 reps + strict pull ups x 5 reps
conditioning/accessory work (2 rounds)
Bulgarian bag x 15/15 reps
diamond push ups x 12 reps
45 to 90 degree leg lifts x 30 reps
