general warm up (10 minutes)
rotation push ups x 20 reps
partner medicine ball throws x 50 reps
resistance band Sumo high pulls x 15 reps
Zercher squats x 20 reps
specific warm up (5 minutes)
stone carry set up and light practice
strength (20 minutes)
stone carry x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
resistance band good mornings x 20 reps
Grinder Kord reverse flys x 15 reps
general warm up (10 minutes)
resistance band pull a parts x 75 reps
kettlebell high pulls x 10/10 reps
elevated push ups x 15 reps
specific warm up (5 minutes)
Strongman log lift set up and light practice
strength (20 minutes)
Strongman log lift x 5/5/5/5/5 reps
conditioning/accessory work (2 rounds)
Grinder Kord chain push ups x 10 reps
EZ bar curls x 15 reps
1 arm farmers walk x 100 feet
Forget the totals, the competitions, the PR’s. Could you rescue a friend, co-worker, family member or even a stranger if a crisis arose?
This is “real world strength”, do you have it? Do you have enough of it?
https://www.instagram.com/p/BmzGpwoh1fC/?taken-by=cavepicz2
general warm up (10 minutes)
clock push ups x twice around the clock
kettlebell figure 8’s x 30 reps
dumbbell push press x 10/10 reps
band resisted squats x 15 reps
specific warm up (5 minutes)
rear sled pulls set up and light practice
strength (20 minutes)
rear sled pulls x 100 feet 1/1/1/1
conditioning/accessory work (2 rounds)
weighted sit ups x 10 reps
weighted step ups x 20 reps
general warm up (10 minutes)
rotation push ups x 20 reps
resistance band pull a parts x 100 reps
Zercher sandbag cleans x 10 reps
recline rope climbs x 5 reps
specific warm up (5 minutes)
hand over hand sled pulls set up and light practice
strength (20 minutes)
hand over hand sled pulls x 100 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
Russian kettlebell flys x 5/5 reps
dumbbell pull overs x 10 reps
Jaz is 59 tears young and as determined a person as you will find at any age
Many people say that want change, but few are willing to change themselves.
Usually people want changes in the laws or the culture. It is common for people to want those things, because those things involve other people changing, not themselves.
People fear change–
However, rewards often follow the risk.
For example, when my buddy Don Giafardino drove several hours to come to the Cave and do an introductory Adex mace & club workshop for free he was taking sizeable risk.
There was no guarantee things would go well or be productive.
His efforts planted “the seed” for the development of our Mace Fit program.
He took a chance on us, and we are thankful he did!
The Mace Fit movement is growing daily
I am glad Donnie wasn’t afraid to take the risk.
general warm up (10 minutes)
Resistance band archer pulls x 20/20 reps
Grinder Kord flys x 15 reps
Adex club 2 hand front cleans x 20 reps
Sanddune push ups x 15 reps
specific warm up (5 minutes)
dead stop bench press set up and light practice
strength (20 minutes)
dead stop bench press x 3/3/3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
tri set tricep complex x 4 reps
heavy dumbbell rows x 4/4 reps
On August 21 the registration for our NC certification will go up from $349 to $399.
Action-takers will register today !
https://macefit.com/north-carolina-certification/
There is an opportunity for one person to go in on a two for one discount, we already have the first person standing by. That means you could attend the certification for only $175 !
Like I said, only person will get this deal, so be the first to step and take action!
Text me or call me at (941)228-8341
E-mail me at cavestrongnation@gmail.com
First come, first serve!
The Cave 