This will be a great show!
We have been a sponsor of this event for the last few years and love going there.
Valor Fitness hosts the competition and is a great venue.
Our Mace Fit® booth will be set up there, so stop by and sling some steel and enter our the drawing for some cool prizes.
See you there.
Afternoon and evening classes will be held
general warmup (15 minutes)
dumbbell star complex x 1
weighted situps x 10 reps
strict pullups x 8 reps
mad monkey jumps x 100 feet
isometric neutral grip pull x max effort x 3 reps
specific warmup (5 minutes)
sled push/frame carry set up and light practice
strength (4 rounds)
one round = sled push x 50 feet + frame carry x 50 feet
condtioning/accessory work (2 rounds)
weighted pushups x 8 reps
heavy swings x 12 reps
general warmup (15 minutes)
rear bear crawls x 50 feet
chimp walks x 50 feet
dumbbell hang power snatches x 5/5 reps
resistance band baseball swings x 20/20 reps
specific warmup (5 minutes)
grappler twists set up and light practice
strength (20 minutes)
grappler twists x 12 reps x 4 sets
conditioning/accessory work (2 rounds)
dumbbell pull overs x 10 reps
Power Wheel rollouts x 10 reps
seated close grip rows x 10 reps
general warmup (15 minutes)
rotation pushups x 20 reps
resistance band archer pulls x 20/20 reps
45 to 90 degree leg lifts x 20 reps
double dumbbell rows x 15 reps
specific warmup (5 minutes)
bench press set up and light practice
strength (20 minutes)
bench press x 5 reps x 5 sets
conditioning/accessory work (3 rounds)
weight stack push downs x 10 reps
E-Z bar curls x 10 reps
There will not be 9 or 10 am classes tomorrow.
Afternoon/evening classes will be held.
Wow! We just finished up the this cycle of strength & work capacity tests, and it was tough!
It always is, though, that’s why we do it every three months.
Our athletes keep updated training journals and their tests are based off the results their previous testing cycle.
We have been doing these tests for quite a few years and have learned a lot.
One of the most important things these tests show is where the problems lie.
If every person tested is doing poorly on the same exercise, then it’s the coach’s fault and he needs to improve.
If people are failing in different exercises, it’s their fault, and I will help them improve.
Our tests are grueling.
All of them are very difficult.
Ten different tests gives me a clear snapshot of each person’s overall progress in a wide spectrum of skills.
The tests keep all of us out of our comfort zones.
We set the bar high and bring everyone up to it, then we raise the bar.
Just a few thoughts to start the week with.
Coach D
@cavepicz2
@2slingsteel
general warmup (15 minutes)
Grinder Kord reverse flys x 15 reps
Power Wheel rollouts x 12 reps
medicine ball throw and chase x 10 reps
sandbag shouldering x 20 reps
specific warmup (5 minutes)
Atlas stone lifts set up and light practice
strength (20 minutes)
Atlas stone lifts x 2 reps x 6 sets
conditioning/accessory work (2 rounds)
strict Eagle Loop pullups x 4 reps
wrist roller x 8 reps
sandbag Zercher squats x 12 reps
sledge hammer strikes x 15/15 reps
This guy has mainly done only Mace Fit® for the last several months, yet he could push over 700lb on the sled. He has never pushed a heavy sled before.
We have added one more day for our athletes to finish up on tests they haven’t completed yet or to re-test on any they choose.
The Cave 