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**
Category Archives: motivation
They forgot about us, but we didn’t go away
Six years ago, I posted video about small gyms on my old YouTube channel . made that video to encourage other small gym owners, like myself, who could end up surrounded by big fancy chain gyms or “globo” gyms. The big gyms didn’t take us seriously. However, much has changed since I made that video. NowContinue reading “They forgot about us, but we didn’t go away”
Military discount for our Mace Fit Certification Sept. 22-23
All military personnel with a valid ID card will get our special “2 for 1 buddy discount” at our upcoming Mace Fit certification in Clayton, NC. Come and learn steel mace and club training, one of the oldest forms of training for ancient warriors & grapplers. Here are the details
Win a free Adex mace!
Yup, it’s free, but you still have to work for it. Read the details here
Breakthrough!
I am so proud of this gal! She has trained with us consistently for quite a while, despite back & neck problems, and today she was able to do her very first unassisted dips! She is 59 years young. Jaz is a fighter and doesn’t give up when things get difficult. Way to go Jaz!
Cave Strong-training of the day (TOD)
general warm up (10 minutes) mountain climbers x 100 reps leg lifts x 25 reps push ups x 25 reps Adex club long cycles x 25 reps specific warm up (5 minutes) bodyweight superset up and light practice one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps strength (20Continue reading “Cave Strong-training of the day (TOD)”
Why we do quarterly testing at the Cave
Next Monday, it starts again, another series of strength & work capacity tests will begin. Over the next 2 weeks our athletes will be tested in several different ways, including 1RM, 3RM, 5 minute test, 10 minute test. They will be tested on 5 barbell lifts, 2 bodyweight exercises, 1 Steel mace test, and 1Continue reading “Why we do quarterly testing at the Cave”
One Adex mace gone, two to go
The special promo, “cash & carry” sale is under way and one mace is sold and only two remain. Action-takers will grab this opportunity!
Cave Strong-training of the day (TOD)
general warm up (10 minutes) double Adex club front swings x 50 reps jumping jacks x 50 reps dislocates x 10 reps Zercher sandbag squats x 15 reps specific warm up (5 minutes) back squats set up and light practice strength (20 minutes) back squats x 4/4/4/4/4/4 reps conditioning/accessory work (2 rounds) BTN sandbag goodContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) resistance band baseball swings x 20/20 reps resistance band pause face pulls x 20 reps recline rope climb x 5 specific warm up (5 minutes) bear hug keg squats set up and light practice strength (20 minutes) bear hug keg squats x 12/10/8/6/4 reps conditioning/accessory work (2 rounds) Grinder KordContinue reading “Cave Strong-training of the day (TOD)”
The Cave 