The Cave

The “night shift” at the Cave

Carrying stones, kegs, & sandbags

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

Americanas x 50 reps

resistance band Sumo high pulls x 20 reps

tin mans x 100 feet

recline rope climbs x 3

Sanddune push ups x 20 reps

specific warm up (5 minutes)

stone carry set up and practice

strength (20 minutes)

stone carry x 100 feet x 1/1/1/1

conditioning/accessory work (2 rounds)

clamp curls x 10 reps

weight stack push downs x 10 reps

heavy Adex club front cleans x 10 reps

Cave Strong-training of the day (TOD)

general warm up (10 minutes)

weight plate orbits x 20 reps

strict weight plate front raises x 15 reps

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Adex mace grave diggers x 15/15 reps

specific warm up (5 minutes)

thick bar Pendlay rows set up and light reps

strength (20 minutes)

thick bar Pendlay rows x 5/5/5/5/5 reps

conditioning/accessory work (3 rounds)

dumbbell rows x 10/10 reps

dumbbell pull overs x 10 reps

Two years ago today, our mace and club journey began

received_10207742930948208 Don Giafardino and Lisa Hamburg drove from Deerfield Beach Florida to the Cave to do our first workshop on training with his excellent Adex clubs and maces.

This was a huge turning point in our training, to say the least!

I knew in my gut that this was something would be huge; back then I said it would be the next wave of fitness.

Don has done three workshops for us and I have soaked up his training like a sponge, and practiced like crazy over the past two years.

I was eventually certified through Vintage Strength Training as an Adex Mace & Club Coach. Now it is only fitting to launch our macefit.com during this time, which is focused on helping other coaches/trainers start their own Adex mace & club programs.

Huge thanks to Don Giafardino for taking a chance on us two years ago!

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