The Cave

NOTE: TODAY’S TRAINING WILL BE LIGHTER THAN USUAL DUE TO 2 OF THE ATHLETES HERE BEING IN THE VINTAGE STRENGTH GAMES NEXT SATURDAY

general warmup (15 minutes)

pushups x 20 reps

leg lifts x 20 reps

jumping jacks x 40 reps

kettlebell figure 8’s to hold x 30 reps

specific warmup (5 minutes)

set up and light practice

strength (3 rounds)

one round = hand over hand sled pull x 50 feet + axle floor press x 5 reps + Atlas stone lift x 3 reps

conditioning/accessory work (2 rounds)

grave diggers x 10/10 reps

log push press x 7 reps

dips x 5 reps

general warmup (15 minutes)

Sanddune power steps x 40 reps

Sanddune pushups x 15 reps

recline rope rows x 5/5 reps

specific warmup (5 minutes)

sled push set up & light practice

strength (4 rounds)

heavy sled push x 50 feet

conditioning/accessory work (2 rounds)

dumbbell rows x 8/8 reps

weighted situps x 8 reps

We are so blessed and psyched to be celebrating our 11th birthday at Oak & Stone at 7pm on August 20!

All current members in Cave Strong, Mace Fit® classes, personal training clients and alumni are welcome.

If you have ever trained at the Cave in the last 11 years please come and join the fun!

Oak & Stone is located at 4067 Clark Rd., Sarasota, FL 34233

general warmup (15 minutes)

sandbag shouldering x 12/12 reps

Bulgarian bag 360’s x 15/15 reps

kettlebell swing, toss, & catch x 20 reps

inch worms x 50 feet

specific warmup (5 minutes)

Zercher sandbag squats set up and light practice

strength (20 minutes)

Zercher sandbag squats x 8 reps x 4 sets

conditioning/accessory work (1 round)

Grinder Kord flys x 15 reps

Grinder Kord reverse flys x 15 reps

Neuro-Grip psuhups x 10 reps

wrist roller x 10 reps

The Cave gate opened for the first time in August of 2010.

We have been blessed to still be rolling eleven years later.

During those years we have gotten rid of things that didn’t work well for us and added in things that did

We got our first taste of steel maces and club is January 2016.

Mace Fit® grew out of that and has become our premier training program.

Today we have 30 Certified Mace Fit® coaches covering about ten U.S. states plus Puerto Rico, England, and Scotland.

We have much to be thankful to the Lord for!

So we are going to have a Cave party in the next fw weeks and all Cave alumni are invited along with our current crew.

We had such a blast last year hanging out with some very cool people!

The competition was fierce and fast-moving as you can see.

We had our Mace Fit® booth set up and lots of people stopped by and got their hands on some Adex steel maces and clubs.

In fact one of the Strongman competitors who came by and tried out our clubs & maces got certified in Mace Fit® a few months later.

Save the dates for this epic event Oct. 28-29, 2021.

general warmup (15 minutes)

resistance band pause face pulls x 20 reps

Power Wheel rollouts x 10 reps

pause supermans x 15 reps

Sandune jumps x 10 reps

specific warmup (5 minutes)

back squats setup and light practice

strength (20 minutes)

back squats x 20 reps (Note: this is an unbroken set, do not rack the bar until you get all 20)

conditioning/accessory work (2 rounds)

kettlebell Turkish getups x 3/3 reps

resistance band hamstring curls x 20/20 reps

leg extensions x 15 reps