 | ironcave1 on Schedule change for today June… |
| ironcave1 on Schedule change for today June… |
 | Robert Youngerman on Schedule change for today June… |
 | Matt Came on So long to our Iron Brother,… |
| ironcave1 on Free strength club for me… |
general warm up (10 minutes)
bear crawls x 100 feet
grave digger rear lunges x 10/10 reps
windshield wipers x 30 reps
1 legged hops x 100 feet
specific warm up (5 minutes)
sled push/farmers walk set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + famers walk x 50 feet
conditioning/accessory work (2 rounds)
1 hand keg carry x 100 feet
Zercher sandbag cleans x 15 reps
Due to so many people heading out of town in July, our tests will start next Monday, June 17.
There will be ten difficult tests spread out over two weeks.
Psyched to see how well everyone has progressed!
general warm up (10 minutes)
resistance band pause face pulls x 20 reps
dumbbell star complex x 1
barbarian split squats x 12/12 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 2 reps x 8 sets
conditioning/accessory work (1 round)
Tri-set Tricep complex x 4
Sanddune push ups x 20 reps
dumbbell rows x 8/8 reps
wrist roller x max. reps
general warm up (10 minutes)
kettlebell figure 8’s to hold x 25 reps
resistance band baseball swings x 20/20 reps
Grinder Kord reverse fly x 15 reps
keg squats x 10 reps
specific warm up (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 3 reps x 5 sets**
**Note: Use P.A.P before last set
conditioning/accessory work (2 rounds)
close grip floor presses x 10 reps
pause bat wing rows x 10 reps
general warm up (10 minutes)
clock push ups x twice around the clock
windshield wiper squats x 15 reps
Grinder Kord reverse flys x 15 reps
specific warm up (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 4 reps x 6 sets
conditioning/accessory work (1 round)
JM press x 10 reps
seated resistance band pause rows x 10 reps
EZ bar curls x 15 reps
The Cave is a small place and it only has enough room for people who are serious about their training.
Does that mean only experienced people can train there?
No, it just means whatever level of fitness you are at does not matter. What does matter is your attitude about training.
We just added two new Mace Fit® classes since people had asked for them pretty often.
So we started them and the serious people came in right away to take advantage of them.
I also have gotten quite a few inquiries about bringing our Saturday class back; so starting in June we will add do just that.
More details will be posted soon.
