general warmup (15 minutes) windshield wiper squats x 25 reps Bulgarian bag 360’s x 15/15 reps situps x 25 reps stone carry x 100 feet specific warmup (5 minutes) grave diggers/sandbag shouldering set up and light practice strength (4 rounds) one round = grave diggers x 10 reps + sandbag shouldering x 10 reps conditioning/accessoryContinue reading “Cave Strong-training of the day (TOD) #655”
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“I won’t discriminate against anything that will make me stronger.”–Zach Even-Esh
I couldn’t agree with Zach more! We don’t just talk about, we live it day after day. Our training tools are very varied, and we build upon strong basic movements which ever ones we are using that day. Here’s a quick look inside the Cave There are many training tools to use, chooseContinue reading ““I won’t discriminate against anything that will make me stronger.”–Zach Even-Esh”
Cave Strong-training of the day (TOD) #654
band-resisted Romanian deadlifts** ** full credit given to Mash elite Performance for this exercise general warmup (15 minutes) Sanddune squats x 15 reps Sanddune jumps x 10 reps side shuffles x 200 feet dumbbell high pulls x 10/10 reps donkey kicks x 10 reps specific warmup (5 minutes) Romanian deadlifts set up and light practiceContinue reading “Cave Strong-training of the day (TOD) #654”
Iron Brotherhood #652
general warmup (15 minutes) sledge hammer strikes x 15/15 reps grave diggers x 15/15 reps overhead tire carry x 100 feet lateral tire throws x 100 feet rotation pushups x 20 reps specific warmup (5 minutes) set up and light practrice strength (4 rounds) one round = keg carry x 100 feet + log cleanContinue reading “Iron Brotherhood #652”
these 3 people shouldn’t come to our Mace Fit® certification
You’re kidding me, right? Even though they’d learn all kinds of cool stuff and become an even better coach or trainer, they should just stay home. In case you think I “lost it”, here’s why. Those 3 can save a bunch of bucks and get certified online at home. You see our online certification isContinue reading “these 3 people shouldn’t come to our Mace Fit® certification”
Cave Strong-training of the day (TOD) #649
general warmup (15 minutes) medicine ball chest passes x 12 reps tire flips x 5 reps revolver pushups x 20 reps 45 to 90 degree leg lifts x 20 reps traveling broad jumps x 100 feet specific warmup (5 minutes) board press set up and light practice strength (4 rounds) board presses x 3 repsContinue reading “Cave Strong-training of the day (TOD) #649”
Cave Strong-training of the day (TOD) #648
general warmup (15 minutes) kettlebell figure 8’s to hold x 35 reps kettlebell cleans x 12/12 reps kettlebell goblet squats x 15 reps resistance band pause face pulls x 20 reps specific warmup (5 minutes) strict pullups/EZ bar curls set up and light practice strength (5 rounds) one round = strict pullups x 4 repsContinue reading “Cave Strong-training of the day (TOD) #648”
Cave Strong-training of the day (TOD) #647
general warmup (15 minutes) bear crawls x 50 feet chimp walks x 50 feet tin mans x 100 feet Sanddune jumps x 15 reps specific warmup (5 minutes) belt squats set up and light practice strength (20 minutes) belt squats x 5 reps x 5 sets conditioning/accessory work (2 rounds) weighted step ups x 10/10Continue reading “Cave Strong-training of the day (TOD) #647”
Cave Strong-training of the day (TOD) #646
general warmup (15 minutes) resistance band pull a parts x 100 rep Power Wheel rollouts x 12 reps dumbbell hang power snatches x 10/10 reps pause supermans x 15 reps specific warmup (5 minutes) incline bench press set upand light practice strength (20 minutes) incline bench press x 3 reps x 7 sets conditioning/accessory workContinue reading “Cave Strong-training of the day (TOD) #646”
Cave Strong-training of the day (TOD) #645
general warmup (15 minutes) weight plate orbits x 15/15 reps resistance band vertical pull a parts 35 reps resistance band archer pulls x 20/20 reps kettlebell figure 8’s to hold x 25 reps 1 legged hops x 100 feet specific warmup (5 minutes) strict barbell press set up and light practice strength (20 minutes) strictContinue reading “Cave Strong-training of the day (TOD) #645”
The Cave 