Cave Strong-training of the day (TOD) #661

general warmup (15 minutes)

recline bar rows x 15 reps

clock pushups x once around the clock

resistance band pause 1 hand face pulls x 12/12 reps

45 to 90 degree leg lifts x 20 reps

specific warmup (5 minutes)

Eagle Loop pullups/bench dips set up and practice

strength (4 supersets)

0ne superset = Eagle Loop pullups x 4 reps = bench dips x 8 reps

conditioning/accessory work (3 rounds)

EZ bar curls x 10 reps

resistance band tricep push downs x 15 reps

cool events coming up at the Cave in April

Wow! It’s almost time to start our quarterly strength and work capacity tests!

Only one more week and the fun will be unleashed:

5 barbell tests, 2 bodyweight test, steel mace test, steel club test, sled push test

Right after the tests we have our next Mace FitĀ® Instructor Certification (April 10-11)

You can save $75 on it when you register this week using the Early Bird Discount.

Cave Strong-training of the day (TOD) #660

general warmup (15 minutes)

kettlebell figure 8’s to hold x 40 reps

resistance band baseball swings x 20/20 reps

jumping jacks x 50 reps

mace paddling x 20/20 reps

specific warmup (5 minutes)

frame carry set up and light practice

strength (5 rounds)

heavy frame carry x 50 feet

conditioning/accessory work (2 rounds)

axle rows x 8 reps

1 hand dumbbell shrugs x 15 /15 reps

wrist roller x 10 reps

Cave Strong-training of the day (TOD) #659

general warmup (15 minutes)

plank walkups x 15 reps

Power Wheel rollouts x 12 reps

windshield wipers x 20 reps

long cycles x 35 reps

specific warmup (5 minutes)

incline chain bench press set up and light practice

strength (20 minutes)

incline chain bench press x 7 reps x 4 sets

conditioning/accessory work (2 rounds)

revolver pushups x 10 reps

Sanddune plyo pushups x 10 reps

piranha press x 10 reps

Cave Strong-training of the day (TOD) #658

general warmup (15 minutes)

inch worms x 50 feet

chimp walks x 50 feet

tin mans x 100 feet

side shuffles x 200 feet

specific warmup (5 minutes)

sled pulls set up and light practice

strength (2 rounds)

one round = rear sled pull x 100 + front sled pull x 100 feet + left sled pull x 100 feet + right sled pull x 100 feet

conditioning/accessory work (2 rounds)

dead-stop weighted step ups x 10/10 reps

resistance band good mornings x 15 reps

weighted sit ups x 10 reps

Cave Strong-training of the day (TOD) #657

general warmup (15 minutes)

rear bear crawls x 100 feet

sandbag shouldering x 12/12 reps

Zercher sandbag cleans x 10 reps

bear hug keg squats x 8 reps

specific warmup (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2 reps x 6 sets

note: use P.A.P before the last set

conditioning/accessory work (2 rounds)

hollow rocks x 20 reps

nightmares x 15 reps

Cave Strong-training of the day (TOD) #656

general warmup (15 minutes)

resistance band diagonal pull a parts x 20/20 reps

resistance pull a parts x 60 reps

kettlebell goblet squats x 20 reps

kettlebell high pulls x 10/10 reps

specific warmup (5 minutes)

isometric bench press set up and light practice

strength (20 minutes)

isometric bench press x 3 reps x 8 sets

conditioning/accessory work (1 round)

dumbbell bench press x 15 reps

Grinder Kord reverse flys x 15 reps

dumbbell rows x 15/15 reps

Cave Strong-training of the day (TOD) #655

general warmup (15 minutes)

windshield wiper squats x 25 reps

Bulgarian bag 360’s x 15/15 reps

situps x 25 reps

stone carry x 100 feet

specific warmup (5 minutes)

grave diggers/sandbag shouldering set up and light practice

strength (4 rounds)

one round = grave diggers x 10 reps + sandbag shouldering x 10 reps

conditioning/accessory work (2 rounds)

dumbbell pullovers x 12 reps

keg rows x 15 reps

Some good things actually happened in 2020, here’s one

This was posted a few months ago, but the message is very relevant and encouraging for today.

More smart coaches/trainers are using steel maces & clubs each day.

This type of training is growing like crazy.

You can learn this too at either of our two upcoming certifications and be able to run this program successfully at your gym.

March 20-21 Orlando Florida

April 10-11 Sarasota Florida

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