Category Archives: masters women

Who trains at the Cave?

People who want results and want to make their time at the gym count, that’s who. Busy professionals and  business owners train here because they know they will not be wasting their time or money. They don’t come here to socialize, they come here to work!    

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rotation push ups x 20 windshield wipers x 20 weight plate orbits x 30 reps Adex club 1 hand halos x 15/15 reps specific warm up (5 minutes) keg complex set up and light practice strength (4 rounds) one round = keg clean & press x 4 reps  + kegContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) bear crawls x 100 feet resistance band pull a parts x 100 reps Adex club inside mills x 15/15 reps Adex club halos x 10/10 reps isometric close grip pull x max effort  x 1/1/1 specific warm up (5 minutes) close grip Grappler rows set up and light reps strengthContinue reading “Cave Strong-training of the day (TOD)”

Interview with Mr. Maceman, Rik Brown

Rik Brown is my mentor and is a  member of the leadership team of macefit.com

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Sanddune hand walks (fingertips) x 50 reps Sanddune power steps x 50 reps Americanas x 50 reps Neuro Grip push ups x 5 reps specific warm up (5 minutes) strict press set up and light practice strength (20 minutes) strict press x 3/3/3/3/3/3/3 reps conditioning/accessory work (2 rounds) recline rope climbsContinue reading “Cave Strong-training of the day (TOD)”

There is no traffic jam on “the extra mile”

Some of “the dedicated, coachable few”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) weight plate orbits x 20 reps sandbag shouldering x 10/10 reps tin mans x 100 feet sandbag Zercher cleans x 10 reps resistance band slow pull a parts x 50 reps specific warm up (5 minutes) front squats set up and light practice strength (20 minutes) front squats x 7/7/7/7Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) push ups x 25 reps resistance band pause face pulls x 20 reps walking lunges x 100 feet jumping jacks x 50 reps specific warm up (10 minutes) Burgener drills hang power snatch set up and light reps strength (20 minutes) hang power snatch x 3/3/3/3/3/3/3 reps conditioning/accessory work (3Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Adex club halos x 15/15 reps push ups x 30 reps jumping jacks x 50 reps medicine ball chest passes x 10 reps specific warm up (5 minutes) bench press set up and light reps strength (20 minutes) bench press x 7/7/7/7 reps conditioning/accessory work (2 rounds) close grip benchContinue reading “Cave Strong-training of the day (TOD)”