general warm up (10 minutes)
Americanas x 50 reps
resistance band slow pull a parts x 50 reps
Adex mace barbarian squats x 25 reps
pushups x 25 reps
specific warm up (10 minutes)
reverse band bench press set up and light practice
strength (20 minutes)
reverse band bench press x 3/3/3/3/3/3 reps
conditioning/accessory work (3 rounds)
Grinder Kord chain push ups x 10 reps
seated resistance band row x 10 reps
When I was growing up a “black & blue” just meant a bruise. It didn’t have any hidden meanings or subtle agendas; it was just a common phrase.
Sometimes when doing hard work or training you get bruised up (like catching your finger between two 45lb plates or dropping one on your foot)
You won’t die, but it gets your attention!
Anyway, we are open the day after Thanksgiving.
So, instead of following the herd to the stores and fighting for a parking spot on Friday, just go train instead.
If you are local, or on vacation, come to the Cave.
You can shop online later anyhow.
general warm up (10 minutes)
push ups x 20 reps
medicine ball chest passes x 10 reps
Adex mace barbarian split squats x 10/10 reps
resistance band archer pulls x 25/25 reps
specific warm up (10 minutes)
sled push/famers walk set up and light practice
strength (20 minutes)
sled push x 50 feet + farmers walk x 50 feet x 1/1/1/1
conditioning/accessory work (2 rounds)
one hand farmers walk x 200 feet
weighted sit ups x 10 reps
seated resistance band rows x 10 reps
reverse band deadlifts x 2 reps x 8 sets
Mace & club training is spreading like wildfire!
Take a class during your lunch break!
general warm up (10 minutes)
mountain climbers x 100 reps
kettlebell suitcase swings x 30 reps
resistance band Sumo deadlifts x 15 reps
push ups x 20 reps
specific warm up (10 minutes)
reverse band deadlifts set up and light practice
strength (20 minutes)
reverse band deadlifts x 2/2/2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
resistance band good mornings x 20 reps
dumbbell deadlift x 10 reps
after both rounds are completed, then do
pinch grip weight plate holds for maximum time x 1
No classes until 10:30 am due to a medical appointment
general warm up (10 minutes)
bear crawls x 100 feet
split squat x 10/10 reps
push ups x 20 reps
alternating kettlebell swings x 30 reps
specific warm up (10 minutes)
split jerk set up and light practice
strength (20 minutes)
split jerk x 2/2/2/2/2/2 reps
conditioning/accessory work (2 rounds)
dumbbell split jerk x 7/7 reps
Bulgarian split squats x 10/10 reps
overhead weight plate carry 200 feet
At the Cave, we believe in being strong in every direction.
If training only involves linear movements, there are gaps.
Mace and club training fill in those gaps.
We still squat, bench press, deadlift, snatch & clean on a regular basis plus do odd object training.
NO GAPS=NO WEAKNESS
The Cave 