The Cave

General warm up (10 minutes bear crawls x 100 feet jumping jacks x 50 reps tin mans x 100 feet kettlebell high pulls x 10/10 reps Adex arc 2 hand front cleans x 10 reps specific warm up (5 minutes) Burgener drills squat cleans set up and light practice squat cleans test rest as needed specific warm up (5 minutes) sled push test x max. weight x 50 feet) **Note: no conditioning/accessory work during tests**

General warm up (10 minutes) Americanas x 50 reps 1 hand halos x 15/15 reps Adex club outside mills x 20 reps Sanddune plyo push ups x 10 reps traveling broad jumps x 100 feet specific warm up (5 minutes)push press testrest as needed BTN stretch x 60 seconds x 1/1/1/1  specific warm up (5 minutes) mace 300’s test Adex mace test **Note: no conditioning/accessory work during tests**

What really drives you to train?

Is getting leaner and stronger an end in itself or is there something more?

Everyone wants to look good and feel good, that’s a given.

That’s often not enough though.

During my martial arts and military years the focus was on effectiveness against an enemy/attacker.

The main thing was performance when it really mattered.

Whether it was a street attack in the civilian world or an ambush in the military you had to win right then.

You couldn’t do it over.

As I created the Mace Fit program these things were in the back of my mind.

I see maces and clubs as weapons not just fitness tools.

The intent of a warrior is built into each movement.

I do not use the term “warrior” lightly.

Many people throw it around and claim the title of warrior who have never faced a deadly situation in there entire life.

To me a warrior is always prepared for battle, real physical battle, not just winning a ball game.

The Cave Strong program also is built with warrior’s intent.

Stay ready and you won’t have to get ready.

Are you strong enough to defend your loved ones?

Could you carry a wounded or injured person if you had to?

Could you hold on to something for a long time if your life depended on it?

Could you lift a heavy objects repeatedly to rescue a person buried in rubble?

The world we live in is a dangerous place.

Train like your life depended on it, because it might one day.

Just a few thoughts to start the week off with,

Coach D

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**

Yup!

Ichiban set a new gym record tonight on the max sled push.

It was 1020lb for 50 feet

Pretty good work for a guy who only weighs 170lb.

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Cave Strong-quarterly strength & work capacity tests #3 & #4by ironcave1 General warm up (10 minutes) resistance band pull a parts x 50 reps resistance band vertical pull a parts x 30 reps Americanas x 50 repsSanddune push ups x 15 reps windshield wipers x 20 reps jumping jacks x 50 reps specific warm up (5 minutes) Adex club long cycle test rest as neededspecific warm up (5 minutes)pull up test **Note: no conditioning/accessory work during tests**

Due to a funeral the Cave will be closed all day on Tuesday Jan.11

General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test
rest as needed
specific warm up (5 minutes)
sled push test (max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club outside mills x 20 reps

Sanddune plyo push ups x 10 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

push press test

rest as needed

BTN stretch x 60 seconds x 1/1/1/1

 specific warm up (5 minutes)

mace 300’s test

Adex mace test **Note: no conditioning/accessory work during tests**

General warm up (10 minutes)
Sanddune power steps x 50 reps
Adex club inside mills x 15/15 reps
Adex club outside mills x 15/15 reps
dislocates x 10 reps
Sanddune split squats x 10/10 reps
specific warm up (5 minutes)
back squat test
rest as needed
specific warm up (5 minutes)
dips test
**Note: no conditioning/accessory work during tests**