general warm up (10 minutes)
double Adex club front swings x 30 reps
push ups x 25 reps
Sanddune split squats x 10/10 reps
kettlebell goblet squats x 15 reps
specific warmup (5 minutes)
dumbbell clean & jerk set up and practice
strength (20 minutes)
dumbbell clean & jerk x 3/3-3/3-3/3-3/3-3/3 reps
Note: Use P.A.P. right before the last set
conditioning/accessory work (2 rounds)
Adex arc (short mace) 1/2 kneeling 360’s x 30 reps
Adex club seated Ahrens press x 10 reps
general warm up (10 minutes)
Adex club alternating front swings x 30 reps
Adex club long cycles x 25 reps
Sanddune plyo push ups x 10 reps
Sanddune jumps x 10 reps
specific warmup (5 minutes)
double hang power snatch x 10 reps
Strongman log Viper press set up and practice
strength (20 minutes)
Strongman log Viper press x 4-4-4-4-4-4 reps
conditioning/accessory work (2 rounds)
Adex club Ahrens press x 10 reps
heavy Adex club 2 hand front cleans x 5 reps
All these people are super busy professionals, yet they make time to get their training done.
general warm up (10 minutes)
double Adex club front swings x 50 reps
Sanddune power steps x 100 reps
resistance band pull a parts x 100 reps
rear walking lunges x 100 feet
specific warmup (5 minutes)
farmers walk set up and practice
strength (20 minutes)
farmers walk x 200 feet x 1/1/1/1
conditioning/accessory work (3 rounds)
weighted sit ups x 10 reps
C-of-C gripper x max. reps each hand
general warm up (10 minutes)
resistance band archer pulls x 25/25 reps
resistance band pause face pulls x 20 reps
rear bear crawls x 100 feet
Adex club 2 hand mills x 30 reps
specific warmup (5 minutes)
bench press set up and practice
strength (20 minutes)
bench press x 8/8/8/8 reps
conditioning/accessory work (3 rounds)
thick bar Pendlay rows x 5 reps
Sanddune push ups x 15 reps
Due to a doctor’s appointment our 9 am class
will be held at 8:30am instead on June 4
general warm up (10 minutes)
Sanddune power steps x 100 reps
resistance band blast offs x 20 reps
leg lifts x 25 reps
specific warmup (5 minutes)
high/low sled sprints set up and practice
strength (20 minutes)
high/low sled sprints x 100 feet x 1/1/1/1/1
conditioning/accessory work (2 rounds)
Adex mace alternating rear barbarian lunges x 20 reps
hanging Iron Boot knee raises x 15 reps
side plank x max. time each side
general warm up (10 minutes)
clock push ups x 3 times around the clock
resistance band archer pulls x 20/20 reps
double Adex club barbarian squats x 15 reps
strict pulls x 10 reps
specific warmup (5 minutes)
thick bar Pendlay rows press set up and practice
strength (20 minutes)
thick bar Pendlay rows x 4 rest pause sets
conditioning/accessory work (3 rounds)
Grinder Kord chain push ups x 10 reps
dumbbell pull overs x 10 reps
The Cave is the home of macefit.com and we have classes just using maces & clubs.
We also do Strongman, Powerlifting, Olympic Weightlifting, and Underground Strength Training. Make the Cave a preferred training stop on your vacation or holiday!
Listen to this short podcast (less than 5 minutes) to learn more
The Cave 