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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

Gallery  —  Posted: November 15, 2017 in cave strong, cave strong nation, early workouts, fitness, health, motivation, safe training, semi private training, steel clubs & maces, unconventional workouts, Underground Strength, veteran-owned
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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.