The Cave

There not be classes at 9 am or 10 am on Oct. 14.

Afternoon classes will still be held.

General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test

rest as needed
specific warm up (5 minutes)

sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club outside mills x 20 reps

Sanddune plyo push ups x 10 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

push press test

rest as needed

BTN stretch x 60 seconds x 1/1/1/1

 specific warm up (5 minutes)

mace 300’s test

Adex mace test **Note: no conditioning/accessory work during tests**

General warm up (15minutes)

inside mills x 15/15 reps

outside mills x 15/15 reps

barbarian knee walkups x 20 reps

dislocates x 10 reps

Sanddune split squats x 10/10 reps

specific warm up (5 minutes)

back squat test

rest as needed

specific warm up (5 minutes)

dips test

**Note: no conditioning/accessory work during tests**

The Cave will be closed Thursday morning but our afternoon classes will still be held.

Kyle just finished walking the Appalachian Trail!

That’s quite a feat for sure.

We hope to see him back at the Cave soon.

View this post on Instagram

A post shared by Kyle Brost (@bearlegsandbeerkegs)

General warm up (10 minutes)

resistance band pull a parts x 50 reps

resistance band vertical pull a parts x 30 reps

Americanas x 50 reps

Sanddune push ups x 15 reps

windshield wipers x 20 reps

jumping jacks x 50 reps

specific warm up (5 minutes)

Adex club long cycle test

rest as needed

specific warm up (5 minutes)

pull up test
**Note: no conditioning/accessory work during tests**

General warm up (10 minutes)
bear crawls x 100 feet
jumping jacks x 50 reps
tin mans x 100 feet
kettlebell high pulls x 10/10 reps
Adex arc 2 hand front cleans x 10 reps
specific warm up (5 minutes)
Burgener drills
squat cleans set up and light practice
squat cleans test

rest as needed
specific warm up (5 minutes)

sled push test x max. weight x 50 feet)
**Note: no conditioning/accessory work during tests**

General warm up (10 minutes)

Americanas x 50 reps

1 hand halos x 15/15 reps

Adex club outside mills x 20 reps

Sanddune plyo push ups x 10 reps

traveling broad jumps x 100 feet

specific warm up (5 minutes)

push press test

rest as needed

BTN stretch x 60 seconds x 1/1/1/1

 specific warm up (5 minutes)

mace 300’s test

Adex mace test **Note: no conditioning/accessory work during tests**

A while back I wrote about the carry over from Mace Fit® training to barbell lifts, sled pushes, etc.

I think some people didn’t believe me or that I was making it up.

Facts rule at the Cave and written records are kept for verification.

I have found that there is in fact a good carry over.

This has been proven more than once during our quarterly strength & work capacity tests.

Just yesterday it happened again.

One of our athletes who has opted to do only Mace Fit® for the last couple of months

but he still did our strength tests.

He got a PR on the deadlift test.

He hasn’t deadlifted in quite a while.

So how is that possible?

One thing people fail to realize is how much strength work is done in Mace Fit®.

We do a lot of it!

The legs and back get hit hard with lots of lunges, squats, knee walkups, and isometrics.

Of course the rest of the body is getting strengthened too.

I have said many time that we don’t just swing maces in Mace Fit®​

We build the whole body.

Coach D (941)228-8341

​