general warm up (10 minutes) Americanas x 50 reps resistance band archer pulls x 30/30 reps rotation push ups x 20 reps hollow rocks x 15 reps specific warm up (5 minutes) Power Wheel hand walks set up and short practice strength (20 minutes) Power Wheel hand walks x 100 feet x 1/1/1/1/1 conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD)”
Category Archives: health
Cave Strong-training of the day (TOD)
general warm up (10 minutes) mountain climbers x 100 reps jumping jacks x 50 reps Adex mace swings x 15/15 reps Adex mace cross over swings Adex club mills x 30 reps specific warm up (5 minutes) Grinder Kord complex set up and practice strength (20 minutes) Grinder Kord complex, one round =10 reps eachContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune power steps x 100 reps Adex club front swings x 50 reps Zercher sandbag squats x 25 reps specific warm up (5 minutes) sled push set up and light practice strength (20 minutes) sled push x 200 feet x 1/1/1/1 conditioning/accessory work (2 rounds) Adex mace 360’s x 30Continue reading “Cave Strong-training of the day (TOD)”
Always seek out the best instructors
Credible, experienced instructors are like gold. In a world full of self-appointed experts, phony fitness gurus, and Internet cowards with big mouths; it is good to know that there are actually good solid coaches, trainers, & instructors out there too. I learned decades ago, in my early classical martial arts days, that humility and respectContinue reading “Always seek out the best instructors”
Week 2 of our quarterly strength & work capacity tests
Lots of Mace Fit classes available for 2018 at the Cave
Check out all of our Mace Fit classes , just click on our training schedule tab
Cave Strong-quarterly strength & work capacity test 9
Note–All classes will be used for testing Jan. 1-12 except for the 6:30am steel club & mace classes general warm up (10 minutes) rear bear crawls x 100 feet Adex club outside mills x 15/15 reps Adex mace barbarian squats 15 reps Sanddune squats x 10 reps Burgener drills specific warm up (5 minutes) squatContinue reading “Cave Strong-quarterly strength & work capacity test 9”
Cave Strong-quarterly strength & work capacity tests 3 & 4
Note–All classes will be used for testing Jan. 1-12 except for the 6:30am steel club & mace classes general warm up (10 minutes) Americanas x 50 reps resistance band archer pulls x 30/30 reps Sanddune power steps x 50 reps Sanddune push ups x 15 reps recline rope climbs x 3 specific warm up (5 Continue reading “Cave Strong-quarterly strength & work capacity tests 3 & 4”
Cave Strong-quarterly strength & work capacity tests 1 & 2
Note–All classes will be used for testing Jan. 1-12 except for the 6:30am steel club & mace classes general warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 50 reps Adex club long cycle swipes x25 reps Sanddune push ups x 15 reps specific warm up (5 minutes)Continue reading “Cave Strong-quarterly strength & work capacity tests 1 & 2”
Cardio without running
Running is not the only form of cardio, contrary to what some people might think. Here’s some of how we do cardio at the Cave, if you like to run you can always run at home, you don’t need to pay someone to tell you to do that. View this post on Instagram AContinue reading “Cardio without running”
The Cave 