Archive for the ‘safe training’ Category

general warm up (10 minutes)

resistance band pause face pulls x 20 reps

dislocates x 10 reps

side shuffles x 200 feet

traveling broad jumps x 100 feet

pause supermans x 15 reps

specific warm up (10 minutes)

pause back squats set up and light practice

strength (20 minutes)

pause back squats x 5/5/4/4/3/3 reps

conditioning/accessory work (2 rounds)

barbarian  split squats x 10/10 reps

sandbag BTN good mornings x 15 reps





general warm up (10 minutes)

Americanas x 50 reps

resistance band slow pull a parts x 50 reps

Adex mace barbarian squats x 25 reps

pushups x 25 reps

specific warm up (10 minutes)

reverse band bench press set up and light practice

strength (20 minutes)

reverse band bench press x 3/3/3/3/3/3 reps

conditioning/accessory work (3 rounds)

Grinder Kord chain push ups x 10 reps

seated resistance band  row x 10 reps





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reverse band deadlifts x 2 reps x 8 sets

At the Cave, we believe in being strong in every direction.

If training only involves linear movements, there are gaps.

Mace and club training fill in those gaps.

We still  squat, bench press, deadlift, snatch & clean on a regular basis plus do odd object training.


Very few people are accepted into our training program.

We do not do any advertising, so “tire-kickers” & “price-checkers” don’t interrupt the  training that our serious members are doing.

I am very selective about who I will train., just because you have the money doesn’t mean you are entitled to train here.

Not everyone survives the cut; if you get slack, you are gone.

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100% effort is required on everything we do.


Whether we are lifting, pushing, jumping, or doing  bodyweight exercises, you must strive for excellence.


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The easy road does not lead to the Cave!

Effective November 15, 2017 we will have early classes on Wed. & Fri. mornings 6:30-7:00am

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