Cave Strong-training of the day (TOD) #572

general warm up (15 minutes) hollow rocks x 20 reps pause supermans x 15 reps Zarcher sandbag cleans x 10 reps strict pull ups x 5 reps specific warm up (5 minutes) stone carry set up and practice strength (4 rounds) stone carry x 100 feet  conditioning/accessory work (3 rounds) EZ bar curls x 10Continue reading “Cave Strong-training of the day (TOD) #572”

MACE FEST 2019 AND NOW 2020

What a great time we had last summer at Mace Fest! Two days of learning feasting, & fun. Some really cool people traveled from several states and Puerto Rico and joined in the fun. Come be part of the fun this weekend, get your tickets here

TIPS FOR WORKING OUT IF YOU ARE OVER 40 AND HAVE HIGH BLOOD PRESSURE

First, get cleared by your doctor to exercise. Don’t blow this off, you are not invincible. Here’s a few things I learned after some genetic heart and blood pressure problems arose and I ended up in the Emergency Room. I had been in excellent health for decades then everything changed over night. I was onlyContinue reading “TIPS FOR WORKING OUT IF YOU ARE OVER 40 AND HAVE HIGH BLOOD PRESSURE”

Cave Strong-Quarterly Strength & Work Capacity Tests 3 & 4

general warm up (15 minutes) Americanas x 50 reps Sanddunepush ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) long cycles test rest as needed specific warm up (5 minutes) pull up test

Cave Strong- training of the day (TOD) #566

general warm up (15 minutes) clock push ups x twice around the clock 45 to 90 degree leg lifts x 20 reps resistance band pause face pulls x 20 reps inch worms x 50 feet specific warm up (5 minutes) dumbbell clean & push press set up and light practice strength (20 minutes) dumbbell cleanContinue reading “Cave Strong- training of the day (TOD) #566”

Cave Strong-Hybrid Cardio Training (TOD) #565

general warm up (15 minutes) kettlebell figure 8’s to hold x 30 reps resistance band pull a parts x 75 reps mountain climbers x 60 reps flutter kicks x 100 reps specific warm up (5 minutes) circuit set up and practice cardio (2 rounds) one round=kettlebell swings x 50 reps + Bulgarian bag wood choppersContinue reading “Cave Strong-Hybrid Cardio Training (TOD) #565”

Cave Strong-training of the day (TOD) #564

general warm up (15 minutes) Zercher sandbag cleans x 12 reps medicine ball throws x 100 feet side shuffles x 200 feet strict pull up x 10 reps specific warm up (5 minutes) lateral sled pulls set up and light practice strength (4 rounds) lateral sled pulls x 100 feet conditioning/accessory work (2 rounds) BulgarianContinue reading “Cave Strong-training of the day (TOD) #564”

HYBRID CARDIO TRAINING (HCT) #4

general warm up (15 minutes) bodyweight squats x 25 reps rotation push ups x 20 reps hanging knee raises x 15 reps specific warm up (5 minutes) circuit set up andĀ  practice cardio (3 rounds) one round = bear crawls x 50 feet + jumping jacks x 75 reps + sandbag Zercher cleans x 15Continue reading “HYBRID CARDIO TRAINING (HCT) #4”

HYBRID CARDIO TRAINING (HCT) #3

general warm up (15 minutes) rotation push ups x 20 reps 45-90 degree leg lifts x 20 reps Grinder Kord reverse flys x 15 reps Sanddune jumps x 10 reps specific warm up (5 minutes) circuit set up & practice cardio (3 rounds) one round = chimp walks x 50 feet + traveling broad jumpsContinue reading “HYBRID CARDIO TRAINING (HCT) #3”

Cave Strong-training of the day (TOD) #561

general warm up (15 minutes) clock push ups x twice around the clock wiindshield wipers x 20 reps weight plate wood choppers x 10/10 reps goblet squats x 15 reps specific warm up (5 minutes) kettlebell complex set up and light practice strength (3 rounds) 0ne round=kettlebell swings x 35 reps + kettlebell rows xContinue reading “Cave Strong-training of the day (TOD) #561”