Yup, it’s free, but you still have to work for it.
Breakthrough!
I am so proud of this gal!
She has trained with us consistently for quite a while, despite back & neck problems, and today she was able to do her very first unassisted dips! She is 59 years young.
Jaz is a fighter and doesn’t give up when things get difficult.
Way to go Jaz!
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
mountain climbers x 100 reps
leg lifts x 25 reps
push ups x 25 reps
Adex club long cycles x 25 reps
specific warm up (5 minutes)
bodyweight superset up and light practice
one superset = Grinder Kord recline rows x 10 reps + dips x 5 reps
strength (20 minutes)
bodyweight supersets x 1-1-1-1
conditioning/accessory work (2 rounds)
Adex club Russian front raises x 10 reps
hollow rocks x 10 reps
All 3 Adex maces are gone & the “cash & carry” sale is over
Action-takers get the deals and others don’t. It’s just that simple.
You can still get Adex maces shipped to you from their website
Why we do quarterly testing at the Cave
Next Monday, it starts again, another series of strength & work capacity tests will begin.
Over the next 2 weeks our athletes will be tested in several different ways, including 1RM, 3RM, 5 minute test, 10 minute test.
They will be tested on 5 barbell lifts, 2 bodyweight exercises, 1 Steel mace test, and 1 steel club test.
Everyone I train is required to keep a training journal, and it must be up to date.
The tests are individualized based on their previous test results.
This let’s me get a good overview of how everyone is doing as well how effective my coaching is.
If people are not progressing in a number of different areas, then we will work on their weak points over the next few months.
If people are all falling short in the same thing, that means my coaching needs to improve.
Overall, these tests are very beneficial and provide solid facts to help us all do better.
One Adex mace gone, two to go
The special promo, “cash & carry” sale is under way and one mace is sold and only two remain.
Action-takers will grab this opportunity!
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
double Adex club front swings x 50 reps
jumping jacks x 50 reps
dislocates x 10 reps
Zercher sandbag squats x 15 reps
specific warm up (5 minutes)
back squats set up and light practice
strength (20 minutes)
back squats x 4/4/4/4/4/4 reps
conditioning/accessory work (2 rounds)
BTN sandbag good mornings x 20 reps
resistance band baseball swings x 20/20 reps
Adex club lateral pull overs x 10/10 reps
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
resistance band baseball swings x 20/20 reps
resistance band pause face pulls x 20 reps
recline rope climb x 5
specific warm up (5 minutes)
bear hug keg squats set up and light practice
strength (20 minutes)
bear hug keg squats x 12/10/8/6/4 reps
conditioning/accessory work (2 rounds)
Grinder Kord reverse flys x 15 reps
Adex club outside mills x 15/15 reps
The Cave will be closed 5-6pm for a live podcast today
Our macefit.com class will be at 6pm tonight only.
At 5pm come tune in to “What is Mace Fit?”
Listen to the podcast here
Cave Strong-training of the day (TOD)
general warm up (10 minutes)
Sanddune hand walks x 50 reps
Sanddune push ups x 20 reps
Grinder Kord recline rows x 20 reps
resistance band pull a parts x 50 reps
specific warm up (5 minutes)
board press set up and light practice
strength (3 rounds)
board press x 3 reps at each board stack height + 3 reps with no boards
conditioning/accessory work (2 rounds)
close grip floor press x 10 reps
recline bar rows x 10 reps
diamond push ups x 10 reps
The Cave 