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**
Category Archives: semi private training
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!
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Adex club long cycle swipes x 25 reps Sanddune split squats x 10/10 reps resistance band pause face pulls x 20 reps dislocates x 10 reps specific warm up (5 minutes) back squats set up and light practice strength (20 minutes) back squats x 10 reps, followed by 4 restContinue reading “Cave Strong-training of the day (TOD)”
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) side shuffles x 200 feet inch worms x 50 feet Adex mace barbarian squats x 15 reps resistance band Sumo deadlifts x 20 reps specific warm up (5 minutes) Sumo deadlifts set up and light practice strength (20 minutes ) Sumo deadlifts x 10 reps, followed by 4 rest pauseContinue reading “Cave Strong-training of the day (TOD)”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Americanas x 50 reps Adex club 1 hand halos x 20/20 reps strict weight plate front raises x 15 reps tin mans x 100 feet Adex mace barbarian split squats x 15/15 reps specific warm up (5 minutes) bench press set up and light practice strength (20 minutes ) benchContinue reading “Cave Strong-training of the day (TOD)”
Neuro-Grips are a great way to finish a training session
Cave Strong-training of the day (TOD)
general warm up (10 minutes) mountain climbers x 100 reps recline rope climbs x 5 jumping jacks x 50 reps Adex club Gama casts x 30 reps specific warm up (5 minutes) weighted dips set up and light practice strength (20 minutes) weighted dips x 2/2/2/2/2/2/2/2 reps conditioning/accessory work (2 rounds) Neuro-Grip plank x maximumContinue reading “Cave Strong-training of the day (TOD)”
Unconventional methods that have really improved our training results
Zach Even-Esh once said, “I won’t discriminate against anything that makes me stronger.” I wholeheartedly believe in this! First thing is, I don’t care what other gyms are doing, I only care about what gets the best results. So, flush the fads down the toilet and always keep learning. Don’t be afraid to fail orContinue reading “Unconventional methods that have really improved our training results”
Cave Strong-training of the day (TOD)
general warm up (10 minutes) Double Adex club front swings x 30 reps bear crawls x 100 feet kettlebell figure 8’s x 50 reps strict weight plate front raises x 10 reps specific warm up (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 2/2/2/2/2/2/2/2 reps conditioning/accessory work (2Continue reading “Cave Strong-training of the day (TOD)”
The Cave 