Archive for the ‘cave strong’ Category

general warm up (10 minutes)

resistance band diagonal pull a parts x 30/30 reps

barbarian pull overs x 20 reps

bandito squat jumps x 8 rep

specific warm up (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 6 reps x 5 sets

conditioning/accessory (2 rounds)

double dumbbell rows x 12 reps

weighted sit ups x 6 reps

weighted calf raises x 18 reps

Leadership is an elusive term, so to simplify it look at this way.

If people are following you in the real world, then you are a leader.

If no one is following you there, you are not a leader.

It’s just that simple.

Following you on social media is not even close when it comes to real leadership.

That’s why I emphasize THE REAL WORLD. 

There is minimal risk or reward in following someone online.

Real leaders have real people following them in real situations.

It’s just that simple.

For example, this weekend I got to work with a man I respect in the strength and fitness world. Jim Denofa.

He  owns a large gym,  CrossFit Havoc in Bradenton, Florida. Jim has solid experience in Powerlifting and Strongman also.

Yet he was the  very first  Mace Fit® Certified Coach in all of CrossFit.

Why would he want to learn steel and club training too?

Because he is a leader, that’s why,  and leaders take risks to learn and improve.

Much respect to Jim as well as Austin Reyes who followed him into Mace Fit®!

 

 

general warm up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance pause face pulls x 20 reps

alternating sandbag shouldering x 20 reps

mountain climbers x 75 reps

specific warm up (5 minutes)

Zercher sandbag cleans set up and light practice

strength (20 minutes)

Zercher sandbag cleans x 7 reps x 5 sets

conditioning/accessory work (2 rounds)

Sandbag BTN power jerk x 12 reps

double dumbbell curls x 10 reps

dumbbell pull overs x 8 reps

general warm up (10 minutes)

Grinder Kord recline rows x 20 reps

Grinder Kord flys x 15 reps

mountain climbers x 100 reps

Sanddune plyo push ups x 10 reps
specific warm up (5 minutes)

keg loading set up and light practice

strength (20 minutes)

keg loading x 2 reps x 7 sets
conditioning/accessory work (2 rounds)

goblet squats x 15 reps

rsistance band pull a parts x 50 reps

general warm  up (10 minutes)

resistance band archer pulls x 20/20 reps

resistance band paddling x 20/20 reps

sandbag shouldering x 20 reps

Zercher  sandbag cleans x 10 reps

specific warm up (5 minutes)

grappler twists set up and light practice

strength (20 minutes)

grappler twists x 20-16-12-8-4 reps

conditioning/accessory work(2 rounds)

lateral keg loading x 10/10 reps

recline bar rows x 10 reps

 

 

general warm up (10 minutes)

clock push ups x twice around the clock

kettlebell high pulls x 10/10 reps

barbarian lateral lunges x 20 reps

leg lifts x 25 reps
specific warm up (5 minutes)

strict barbell press set up and light practice
strength (

strict barbell press x 3 reps x 5 sets
conditioning/accessory work (1 round)

dumbbell pull overs x 10 reps

Neuro grip push ups x 10 reps

wrist roller x 10 reps

general warm up (10 minutes)

long cycles x 25 reps

resistance band pull a parts x 20/20 reps

barbarian split squats x 10/10 reps

Sanddune squats x 15 reps

specific warm up (5 minutes)

front squats  set up and light practice

strength (20 minutes)

front squats x  8 reps x 4 sets

conditioning/accessory work (2 rounds)

resistance band good  mornings x 15 reps

dead stop side step ups x 10/10 reps