general warm up (10 minutes) Americanas x 30 reps Adex club 2 hand halos x 20 reps Adex mace barbarian squats x 15 reps sandbag shouldering 10/10 reps specific warm up (5 minutes Zercher sandbag squat cleans set up and light practice strength (20 minutes) Zercher sandbag squat cleans x 10/8/6/4/2 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”
Category Archives: safe training
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Sanddune power steps x 100 reps Sanddune push ups x 15 reps tuck jumps x 15 reps medicine ball chest passes x 15 reps specific warm up (5 minutes set up and light practice strength (20 minutes) sled push x 50 feet + farmers walk x 50 feet x 1/1/1/1Continue reading “Cave Strong-training of the day (TOD)”
Great success on day #1
We were blessed to have an incredible first day at the macefit.com certification!
The old guy with the dumpy gym
I learned over the years that you shouldn’t spend more than you make. When I moved from my old location to what is now the Cave, I kept that financial approach in place. Just about everything we bought was used. The rest we made ourselves or had skilled friends make it for us. On rareContinue reading “The old guy with the dumpy gym”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Double Adex club front swings x 50 reps Double Adex club side cleans x 30 reps Sanddune push ups x 15 reps Power Wheel roll outs x 10 reps specific warm up (5 minutes) stone carry set up and short practice carries strength (20 minutes) stone carries x 100 feetContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-quarterly strength & work capacity tests #1 & #2
make-up tests General warm up (10 minutes) resistance band pull a parts x 100 reps Sanddune power steps x 100 reps Adex club barbarian pull overs x 25 reps Sanddune push ups x 15 reps specific warm up (5 minutes) bench press test rest as needed specific warm up (5 minutes) deadlift tests **Note: noContinue reading “Cave Strong-quarterly strength & work capacity tests #1 & #2”
Heavy steel clubs make a great warm up for barbell lifts
Our athletes use steel clubs and maces just about every day. Our program uses both. Sometimes in our macefit.com classes and other times as a warm up for barbell training like you see here. Don’t limit your thinking! Adding macefit.com to your existing training program can improve your performance overall.
Cave Strong-quarterly strength & work capacity test #9
make-up test General warm up (10 minutes) bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test Continue reading “Cave Strong-quarterly strength & work capacity test #9”
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 rep Sanddune plyo push ups x 10 reps specific warm up (5 minutes) push press test rest as needed specific warm up (5 minutes) Adex mace test **Note: no conditioning/accessory work during tests**
Next week our quarterly strength & work capacity tests begin, but…
our macefit.com classes will still be held at the regular times These classes are too important to put on hold for two weeks while we run the other tests!
The Cave 