general warmup (15 minutes) inch worms x 100 feet alternating leg lifts x 20 reps recline rope climb x 5 reps Sanddune squats x 15 reps specific warmup (5 minutes) strict double dumbbell press set up and light practice strength (20 minutes) strict double dumbbell press x 5 reps x 5 sets conditioning/accessory work (3Continue reading “Cave Strong-training of the day (TOD) #701”
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Sponsoring the Tampa Bay Strongman Classic again this year!
We had such a blast last year hanging out with some very cool people! The competition was fierce and fast-moving as you can see. We had our Mace Fit® booth set up and lots of people stopped by and got their hands on some Adex steel maces and clubs. In fact one of the StrongmanContinue reading “Sponsoring the Tampa Bay Strongman Classic again this year!”
Cave Strong-training of the day (TOD) #700
general warmup (15 minutes) resistance band pause face pulls x 20 reps Power Wheel rollouts x 10 reps pause supermans x 15 reps Sandune jumps x 10 reps specific warmup (5 minutes) back squats setup and light practice strength (20 minutes) back squats x 20 reps (Note: this is an unbroken set, do not rackContinue reading “Cave Strong-training of the day (TOD) #700”
Cave Strong-training of the day (TOD) #699
general warmup (15 minutes) kettlebell swings x 30 reps long cycles x 30 reps kettlebell figure 8’s to hold x 30 reps Bulgarian bag 360’s x 15/15 reps specific warmup (5 minutes) kettlebell goblet split squats set up and light practice strength (20 minutes) kettlebell goblet split squats x 5 reps x 6 sets conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #699”
Sue’s stem cell journey part 1
Cave Strong-training of the day (TOD) #698
general warmup (15 minutes) kettlebell figure 8’s to hold x 25 reps resistance band archer pulls x 20/20 reps long cycles x 30 reps Sanddune power steps x 50 reps specific warmup (5 minutes) Russian* squats/Russian* pushups practice strength (3 rounds) one round = Russian* squat x 1 rep + Russian* pushup x 1 repContinue reading “Cave Strong-training of the day (TOD) #698”
short notice schedule change
There will not be a 6:30 pm class tonight only. We will have the 5:30 pm Mace Fit® class though.
Cave Strong-training of the day (TOD) #697
general warmup (15 minutes) Sanddune squats x 15 reps clock pushups x once around the clock recline rope climbs x 5 reps traveling broad jumps x 100 feet side shuffles x 200 feet specific warmup (5 minutes) low sled sprint/rescue dummy rear drag set up and light practice strength (5 rounds) one round = lowContinue reading “Cave Strong-training of the day (TOD) #697”
push, pull, carry, & throw –the cornerstones of a solid program
Happy Monday! Time to get after it! I don’t know about you, but I love the basics. They aren’t sexy, but they always get results. That’s what you’re after, right? What exercises do these involve? That would be a huge list, here’s just a few. Sled push, bench press, standing steel mace press are allContinue reading “push, pull, carry, & throw –the cornerstones of a solid program”
Cave Strong-training of the day (TOD) #696
general warmup (15 minutes) long cycles x 40 reps pushups x 25 reps barbarian squats x 20 reps dumbbell pull overs x 12 reps dislocates x 10 reps specific warmup (5 minutes) front squats set up and light practice strength (20 minutes) front squats x 4 reps x 6 sets conditioning/accessory work (2 rounds) squatContinue reading “Cave Strong-training of the day (TOD) #696”
The Cave 