The Arc is one of the most versatile tools we use at the Cave. It can be used to do club exercises or mace exercises. This is a great tool to start your training with! They are American made and guaranteed for life. Buy your Arc here today
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Cave Strong-training of the day (TOD) #480
general warm up (10 minutes) resistance band pause face pulls x 20 reps resistance band baseball swings x 20/20 reps keg squats x 5 reps Grinder Kord flys x 15 reps specific warm up (5 minutes) Farmers walk/weighted dips set up and light practice strength (4 rounds) one round = Farmers walk x 50 feetContinue reading “Cave Strong-training of the day (TOD) #480”
Short notice schedule change (today only)
The Cave will be closed until 3pm. Regular classes will be held this afternoon.
Cave Strong-training of the day (TOD) #479
general warm up (10 minutes) double club front swings x 50 reps resistance band pause face pulls x 20 reps diamond push ups x 15 reps alternating rear barbarian lunges x 20 reps specific warm up (5 minutes) Spoto press set up and light practice strength (20 minutes) Spoto press x 4 reps x 6Continue reading “Cave Strong-training of the day (TOD) #479”
Change of pace tonight
No barbells tonight, just dumbbells and a medicine ball
Cave Strong-training of the day (TOD) #478
general warm up (10 minutes) kettlebell figure 8’s to hold x 40 reps recline rope climb x 5 split squat jumps x 20 reps pause super mans x 15 reps specific warm up (5 minutes) Dumbbell complex set up and light practice strength (2 rounds) Dumbbell complex (use two heavy dumbbells for each exercise) oneContinue reading “Cave Strong-training of the day (TOD) #478”
Cave Strong-training of the day (TOD) #477
general warm up (10 minutes) Americanas x 50 reps resistance band archer pulls x 25/25 reps broad jumps x 100 feet rotation push ups x 20 reps specific warm up (5 minutes) dumbbell bench press set up and light practice strength (20 minutes) dumbbell bench press x 5 reps x 5 sets conditioning/accessory work (1round)Continue reading “Cave Strong-training of the day (TOD) #477”
Cave Strong-training of the day (TOD) #476
general warm up (10 minutes) inch worms x 50 feet windshield wipers x 20 reps resistance band push ups x 15 reps 1 legged hops x 100 feet specific warm up (5 minutes) Zercher squats set up and light practice (Note: Use a barbell) strength (20 minutes) Zercher squats x 3 reps x 7 setsContinue reading “Cave Strong-training of the day (TOD) #476”
Basics again (and again)
Cave Strong-training of the day (TOD) #475
general warm up (10 minutes) AirDyne bike 15 calories cross body mace swings x 10/10 reps resistance band diagonal pull a parts x 25/25 reps resistance band “palms up” pull a parts x 25 reps specific warm up (5 minutes) close grip grappler rows set up and light practice strength (20 minutes) close grip grapplerContinue reading “Cave Strong-training of the day (TOD) #475”
The Cave 