Cave Strong-training of the day (TOD) #578

general warm up (15 minutes)

recline rope climbs x 4

tin mans x 100 feet

side shuffles x 200 feet

windshield wipers x 20 reps

specific warm up (5 minutes)

lateral sled pulls x set up and light practice

strength (4 rounds)

lateral sled pulls x 100 feet

conditioning/accessory work (2 rounds)

Bulgarian squats x 10/10 reps

sandbag good mornings x 15 reps

ONLINE MACE FIT® COACHING NOW AVAILABLE

Steel mace and club training are gaining more popularity every day! Our Mace Fit® program will give you solid results when you follow it consistently.

I am going to offer online Mace Fit® coaching to only five people at this time

Here’s how it will work:

  • sign up to follow this blog
  • pay $99 for a month of online coaching on the 1st of each month
  • video yourself doing each of the three training sessions that are posted each week
  • text or e-mail me with any questions you have
  • send your training videos  to me as unlisted YouTube videos at cavestrongnation@gmail.com
  • make sure you type “online” in the subject block of your e-mail
  • I will critique each one and will communicate back to you by text or e-mail
  • once a week you will get a coaching call from me
  • MaceFit Waiver must be signed before training begins (print it, sign it, scan it, and e-mail it to me)

online Mace Fit® coaching

Payments are due on the 1st of each month. No contracts

$99.00

Cave Strong-training of the day-hybrid cardio (TOD) #578

general warm up (15 minutes)

resistance band baseball wings x 20/20 reps

resistance band suitcase deadlifts x 20 reps

rotation push ups x 20 reps

inch worms x 50 feet

specific warm up (5 minutes)

circuit set up and light practice

cardio (3 rounds)

one round = sledge hammer strikes x 20 reps + kettlebell swings x 30 rep + mountain climbers x 40 reps + jumping jacks x 50 reps

HOW A LADY BIKER STAYS LIFELONG STRONG

Jaz is an avid Harley-Davidson rider at 61 years young.

She is also a very dedicated athlete and has trained at the Cave Gym 3 times a week for the last 5 years or so.

Her dedication pays off every day!

Cave Strong-training of the day (TOD) #578

general warm up (15 minutes)

rear bear crawls x 100 feet

dumbbell hang power cleans x 10/10 reps

Gama casts x 15/15 reps

dumbbell push press x 10/10 reps

specific warm up (5 minutes)

dumbbell bench press set up and light practice

strength (20 minutes)

dumbbell bench press x 8 reps x 4 sets

conditioning/accessory work (1 round)

Meadows rows x 10/10 reps

Grinder Kord flys x 15 reps

resistance band push ups x 15 reps

Cave Strong-training of the day-hybrid cardio (TOD) #577

general warm up (15 minutes)

resistance band pull a parts x 50 reps

resistance band archer pulls x 25/25 reps

Sanddune jumps x 15 reps

bear crawls x 100 feet

specific warm up (5 minutes)

circuit set up and light practice

cardio ( 16 Tabata rounds)

4 rounds each of :

long cycles

sandbag shouldering

sit ups

push ups

IF IT IS AWKWARD TO PICK UP WE’LL PROBABLY USE IT FOR TRAINING

Life doesn’t happen in a straight line

Your body doesn’t move just one muscle at a time

In the real world you will have to pick up things that don’t have handles

You just have to be strong all over

All the time

Lifelong strong!

Cave Strong-training of the day (TOD) #576

general warm up (15 minutes)

resistance band baseball swings x 15/15 reps

resistance band pause face pulls x 25 reps

Power Wheel roll outs x 12 reps

medicine ball chest passes x 10 reps

specific warm up (5 minutes)

stone** loading set up and light practice

**Note: substitute as needed

strength (20 minutes)

stone loading x 3 reps x 5 sets

conditioning/accessory work (1 round)

dumbbell rows x 12/12 reps

sandbag good mornings x 15 reps

resistance band pull a parts x 100 reps

wrist rollers x 10 reps

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