General warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps Adex club mills x 20 rep Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) Adex mace test **Note: no conditioning/accessory work during tests**
Category Archives: unconventional workouts
Course–How to do steel mace & club workouts
We developed this course to help people get started training with maces and clubs. It will give enough basics to get started safely in this very rewarding method of training. For those who want to become certified, this course is a pre-requisite** for the Mace Fit® Instructor Certification Course. Right now, it is on saleContinue reading “Course–How to do steel mace & club workouts”
Cave Strong-quarterly strength & work capacity tests #5 & #6
General warm up (10 minutes) Sanddune power steps x 50 reps Adex club inside mills x 15/15 reps Adex club outside mills x 15/15 reps dislocates x 10 reps Sanddune split squats x 10/10 reps specific warm up (5 minutes) back squat test rest as needed specific warm up (5 minutes) dips test **Note: noContinue reading “Cave Strong-quarterly strength & work capacity tests #5 & #6”
Cave Strong-quarterly strength & work capacity tests #3 & #4
General warm up (10 minutes) Americanas x 50 reps Sanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as needed specific warm up (5 minutes) pull up test **Note: no conditioning/accessory work during tests**
Cave Strong-quarterly strength & work capacity tests #1 & #2
General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 100 reps Adex club barbarian pull overs x 25 reps Sanddune push ups x 15 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadlift tests **Note: no conditioning/accessory workContinue reading “Cave Strong-quarterly strength & work capacity tests #1 & #2”
Cave Strong-training of the day (TOD) #346
general warm up (10 minutes) mountain climbers x 100 reps Sanddune squats x 15 reps dumbbell hang power snatch x 10/10 reps 1 legged hops x 100 feet specific warm up (5 minutes) sled pulls set up and light practice strength (20 minutes) sled pulls x 150 feet x 1-1-1 conditioning/accessory work (2 rounds) sandbagContinue reading “Cave Strong-training of the day (TOD) #346”
Cave Strong-training of the day (TOD) #344
general warm up (10 minutes) Americanas x 50 reps clock push ups x twice around the clock resistance band pause face pulls x 20 reps recline rope climb x 5 specific warm up (5 minutes) strict weighted pull ups set up and light practice strength (20 minutes) strict weighted pull ups x 3-3-3-3-3-3-3 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #344”
Cave Strong-training of the day (TOD) #343
general warm up (10 minutes) double club front swings x 30 reps double club side clean & lateral pull over x 20 reps resistance band seated paus rows x 10 reps specific warm up (5 minutes) stone carry set up and practice strength (20 minutes) stone carry x 100 feet x 1-1-1-1 conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD) #343”
Cave Strong-training of the day (TOD) #335
general warm up (10 minutes) resistance band pull a parts x 50 reps resistance band “palms up” pull a parts x 35 reps rotation push ups x 20 reps dumbbell hang power snatch x 10/10 reps specific warm up (5 minutes) Strongman complex set up and light practice strength (4 rounds) one round of StrongmanContinue reading “Cave Strong-training of the day (TOD) #335”
Cave Strong-training of the day (TOD) #334
general warm up (10 minutes) Americanas x 50 reps resistance band pull a parts x 100 reps clock push ups x twice around the clock specific warm (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 7-7-7-7 reps conditioning/accessory work (2 rounds) Sanddune push ups x 15 reps PendlayContinue reading “Cave Strong-training of the day (TOD) #334”
The Cave 