general warmup (15 minutes) rear bear crawls x 100 feet Power Wheel rollouts x 12 reps long cycles x 35 reps Sanddune jumps x 10 reps specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 7 reps x 4 sets conditioning/accessory work (2 rounds) dumbbell pullovers x10Continue reading “Cave Strong-training of the day (TOD) #615”
Category Archives: LIfelong strong
Cave Strong-training of the day (TOD) #614
general warmup (15 minutes) situps x 25 reps resistance band 1 hand pause face pulls x 12/12 reps mountain climbers x 75 reps recline rope climb x 5 specific warmup (5 minutes) Zercher sandbag squats set up and light practice strength (20 minutes) Zercher sandbag squats x 20-15-10-5 reps conditioning/accessory work (2 rounds) resistance bandContinue reading “Cave Strong-training of the day (TOD) #614”
WHO NEEDS BLACK FRIDAY? WE HAVE A BIG SALE ON OUR CERTIFICATION NOW!
We have had a great sale going on for a couple of weeks already in case you missed it. You can save $75 on any of our four upcoming Mace Fit® Instructor Certifications right now! For your convenience we have them in New Jersey, North Carolina, Miami FL, and Sarasota FL and they are allContinue reading “WHO NEEDS BLACK FRIDAY? WE HAVE A BIG SALE ON OUR CERTIFICATION NOW!”
GRAY HAIR, WHITE HAIR, NO HAIR? YOU STILL NEED TO TRAIN!
In fact, if you are over 40 you need to workout now more than ever. The older you get (over 50, over 60 or more) the importance level goes up more. You cannot afford health-wise to just sit on your butt and watch TV or scroll through social media for hours and hours every day.Continue reading “GRAY HAIR, WHITE HAIR, NO HAIR? YOU STILL NEED TO TRAIN!”
Cave Strong-training of the day (TOD) #613
general warmup (15 minutes) mountain climbers x 100 reps jumping jacks x 50 reps tin mans x 100 feet chimp walks x 100 feet specific warmup (5 minutes) dumbbell complex set up and light practice strength (3 rounds) one round of dumbbell complex = snatch x 5/5 reps + push press x 5/5 reps +Continue reading “Cave Strong-training of the day (TOD) #613”
Are gyms being shut down again?
Nobody saw it coming the first time. The shutdown order went into effect really fast. Since we had dedicated people and the right kind of equipment we moved outdoors and kept on training. We only missed one class during the entire shutdown and that was due to rain. I laid out our strategy and thankContinue reading “Are gyms being shut down again?”
YOU HAVE OPTIONS AT THE CAVE
Cave Strong-training of the day (TOD) #611
general warmup (15 minutes) resistance band suitcase deadlifts x 20 reps Note: put resistance band under a 45lb bumper plate and stand on top for this exercise Bulgarian bag wood choppers x 15/15 reps situps x 25 reps Diamond pushups x 15 reps specific warmup (5 minutes) grappler twists set up and light practice strengthContinue reading “Cave Strong-training of the day (TOD) #611”
Cave Strong-training of the day (TOD) #606
general warmup (15 minutes) kettlebell figure 8’s to hold x 25 reps Power Wheel rollouts x 12 reps weight plate orbits x 20 reps weight plate strict front raises x 15 reps specific warmup (5 minutes) wheel barrow push + Strongman axle deadlift set up and light practice strength (4 rounds) one round = heavyContinue reading “Cave Strong-training of the day (TOD) #606”
Cave Strong-training of the day (TOD) #603
general warm up (15 minutes) 2 hand front swings x 50 reps pushups x 25 reps strict pull ups x 10 reps mountain climbers x 100 reps specific warm up (5 minutes) pullover press set up and light practice strength (20 minutes) pullover press x 7 reps x 4 sets conditioning/accessory work (3 rounds) dumbbellContinue reading “Cave Strong-training of the day (TOD) #603”
The Cave 