General warm up (10 minutes)

resistance band pull a parts x 100 reps

recline rope climbs x 5

resistance band Sumo high pulls x 15 reps

dumbbell hang power snatches x 10/10 reps

Specific warm up (5 minutes)
Sumo deadlifts (double overhand grip) set up and light practice
Strength (20 minutes)

Sumo deadlifts (double overhand grip) x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Zercher sandbag cleans x 10 reps

Adex mace barbarian split squats x 10/10 reps

Sanddune push ups x 20 reps

General warm up (10 minutes)

Adex club star complex x 1

resistance band archer pulls x 20/20 reps

Zercher sandbag squats x 15 reps

Power Wheel roll outs x 10 reps

Specific warm up (5 minutes)

bench press set up and light practice

Strength (20 minutes)

bench press x 5/5/5/5/5 reps

Conditioning/accessory work (2 rounds)

Pendlay rows x 10 reps

Neuro Grip push ups x 10 reps

 

 

The Cave is closed for vacation

Posted: October 5, 2018 in Uncategorized

We will be closed Oct. 5-9

Regular schedule resumes on Oct. 10

Mace Fit Online e-mail list

Here’s where you will find it when it launches.

Email me at cavestrongnation@gmail.com if you are interested

https://mace-fit-online.teachable.com/

General warm up (10 minutes)

Resistance band vertical pull a parts x 50 reps

Grinder Kord fly’s x 15 reps

Push ups x 30 reps

Specific warm up (5 minutes)

Keg carry set up and light practice

Strength (20 minutes)

Keg carry x 100 feet x 1/1/1/1

Condition)accessory work (2 rounds)

Dumbbell rows x 10/10 reps

Adex arc supine helicopters

x 30 reps

general warm up (10 minutes)

rotation push ups x 20 reps

kettlebell V-presses 10 reps

kettlebell suitcase swings x 30 reps

Adex club 1 hand halos x 15/15 reps

specific warm up (5 minutes)

strict weighted pull ups set up and light practice

strength (20 minutes)

strict weighted pull ups x 3 reps x 7 sets

conditioning/accessory work (2 rounds)

Sanddune push ups x 15 reps

Adex club long cycle lunges x 15 reps