general warmup (15 minutes) mountain climbers x 100 reps 45 to 90 degree leg lifts x 20 reps pause supermans x 15 reps barbarian lateral lunges x 20 reps specific warmup (5 minutes) sled pull set up and light practice strength (4 rounds) one round =forward sled pull x 50 feet + rear sled pullContinue reading “Cave Strong-training of the day (TOD) #668”
Category Archives: #fit over 40
Cave Strong-training of the day (TOD) #667
general warmup (15 minutes) pushups x 30 reps recline rope climb x 5 sandbag shouldering x 10/10 reps weighted situps x 10 reps specific warmup (5 minutes) Atlas stone lifts setup and practice strength (20 minutes) Atlas stone lifts x 3 reps x 5 sets conditioning/accessory work (3 rounds) grappler bar close grip rows xContinue reading “Cave Strong-training of the day (TOD) #667”
How do you measure your progress?
I am sure that training is a big part of your life, it sure is for me. Just curious to see how you track the progress you are making in your training. For myself, I am an old school pen and paper guy. I have kept a training journal for decades. That way I alwaysContinue reading “How do you measure your progress?”
Cave Strong-quarterly strength & work capacity tests #7 & #8
General warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps Adex club mills x 20 reps Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) specific warm up (5 minutes) mace 300’s test Adex mace testContinue reading “Cave Strong-quarterly strength & work capacity tests #7 & #8”
Cave Strong-quarterly strength & work capacity tests #3 & #4
General warm up (10 minutes)Americanas x 50 repsSanddune push ups x 15 repswindshield wipers x 20 repsjumping jacks x 50 repsspecific warm up (5 minutes)Adex club long cycle testrest as neededspecific warm up (5 minutes)pull up test**Note: no conditioning/accessory work during tests**
Cave Strong-Iron Brotherhood(TOD) #663
general warmup (15 minutes) kettlebell swings x 50 reps barbarian squats x 20 reps keg clean & push press x 5 reps resistance band pull a parts x 100 reps specific warmup (5 minutes) set up circuit and light practice strength (4 rounds) one round = concrete slab carry x 50 feet + rescue dummyContinue reading “Cave Strong-Iron Brotherhood(TOD) #663”
Cave Strong-training of the day (TOD) #661
general warmup (15 minutes) recline bar rows x 15 reps clock pushups x once around the clock resistance band pause 1 hand face pulls x 12/12 reps 45 to 90 degree leg lifts x 20 reps specific warmup (5 minutes) Eagle Loop pullups/bench dips set up and practice strength (4 supersets) 0ne superset = EagleContinue reading “Cave Strong-training of the day (TOD) #661”
cool events coming up at the Cave in April
Wow! It’s almost time to start our quarterly strength and work capacity tests! Only one more week and the fun will be unleashed: 5 barbell tests, 2 bodyweight test, steel mace test, steel club test, sled push test Right after the tests we have our next Mace Fit® Instructor Certification (April 10-11) You can saveContinue reading “cool events coming up at the Cave in April”
Cave Strong-training of the day (TOD) #660
general warmup (15 minutes) kettlebell figure 8’s to hold x 40 reps resistance band baseball swings x 20/20 reps jumping jacks x 50 reps mace paddling x 20/20 reps specific warmup (5 minutes) frame carry set up and light practice strength (5 rounds) heavy frame carry x 50 feet conditioning/accessory work (2 rounds) axle rowsContinue reading “Cave Strong-training of the day (TOD) #660”
Cave Strong-training of the day (TOD) #659
general warmup (15 minutes) plank walkups x 15 reps Power Wheel rollouts x 12 reps windshield wipers x 20 reps long cycles x 35 reps specific warmup (5 minutes) incline chain bench press set up and light practice strength (20 minutes) incline chain bench press x 7 reps x 4 sets conditioning/accessory work (2 rounds)Continue reading “Cave Strong-training of the day (TOD) #659”
The Cave 