Category Archives: the Cave

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band archer pulls x 25/25 reps hand-to-hand kettlebell swings x 30 reps Zercher sandbag squats x 15 reps specific warmup (5 minutes) front squats set up and light practice strength (20 minutes) front squats x 3/3/3/3/3/3/3 reps conditioning/accessory work (2 rounds) kettlebell rack walk x 100 feet Adex clubContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band pull a parts x 100 reps weight plate orbits x 20 reps strict weight plate front raises x 10 reps Adex club long cycles x 25 reps specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press x 3/3/3/3/3/3/3 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) bear crawls x 100 feet resistance band archer pulls x 25/25 reps Adex club 1 hand halos x 10/10 reps Adex club inside mills x 10/10 reps specific warmup (5 minutes) Grinder Kord circuit set up and light practice strength (3 rounds) one round = 10 reps each of flys/reverseContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) kettlebell figure 8’s x 40 reps Double Adex club front swings x 30 reps weight plate orbits x 20 reps specific warmup (5 minutes) Strongman medley set up and light practice strength (3 rounds) Strongman medley>>>one round=stone carry x 100 feet + log push press x 5 reps conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD)”

In 30 days, the action-takers will be at the Cave

In just one month the next group of Certified Mace Fit Level 1 Coaches will be taking their skills and knowledge to the next level. You can be one of them, just take action and register today https://macefit.com/2018/04/25/early-bird-discounts-for-our-next-certification-start-now/

Cave Strong-training of the day (TOD)

general warm up (10 minutes) resistance band diagonal pull a parts x 25/25 reps Adex club 2 hand side swings x 40 reps Adex club barbarian pull overs x 20 reps elevated push ups x 20 reps specific warmup (5 minutes) bench press set up and light practice strength (20 minutes) bench press rest pauseContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Adex club 2 hand front swings x 30 reps Adex  club 2 hand side swings x 30 reps resistance band pull a parts x 100 reps Sanddune jumps x 15 reps specific warmup (5 minutes) Viper press up and light practice strength (20 minutes) Viper press x 4/4/4/4/4/4 reps Note:Continue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) Sanddune power steps x 50 reps Sanddune jumps x 15 reps Burgener drills Zercher sandbag cleans x 10 reps specific warmup (5 minutes) squat cleans set up and light practice strength (20 minutes) squat cleans x 4/4/4/4/4/4 reps Note: Use P.A.P right before last set conditioning/accessory work (2 rounds) bearContinue reading “Cave Strong-training of the day (TOD)”

Cave Strong-training of the day (TOD)

general warm up (10 minutes) rotation push ups x 20 reps Power Wheel roll outs x 10  reps Adex club 2 hand front cleans x 20 reps specific warmup (5 minutes) high/low sled sprint set up and light practice strength (4 supersets) high/low sled sprints x 100 feet 1/1/1/1/1 conditioning/accessory work (2 rounds) double AdexContinue reading “Cave Strong-training of the day (TOD)”