The Cave

Happy Monday! Time to get after it!

I don’t know about you, but I love the basics.

They aren’t sexy, but they always get results.

That’s what you’re after, right?

What exercises do these involve?

That would be a huge list, here’s just a few.

Sled push, bench press, standing steel mace press are all different but you have to push on each one.

For pulls, you can do a variety of rows, pullups, and steel mace grave diggers.

Carries can be done with stones, sandbags, and steel mace barbarian lunges.

For throws, the Highland Games athletes really have the corner on this.

They throw the caber, hammers, and sheaf.

You can use medicine balls are good for throwing indoors.

Also, the throwing movement can be simulated with steel clubs doing inside mills.

Now go crush some basics!

Coach D (941)228-8341

PS:You can get certified in Mace Fit® through our online certification.

general warmup (15 minutes)

long cycles x 40 reps

pushups x 25 reps

barbarian squats x 20 reps

dumbbell pull overs x 12 reps

dislocates x 10 reps

specific warmup (5 minutes)

front squats set up and light practice

strength (20 minutes)

front squats x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

squat cleans x 7 reps

Zercher sandbag squats x 12 reps

general warmup ( 15 minutes)

resistance band pull a parts x 50 reps

resistance band vertical pull a parts x 30 reps

rotation pushups x 20 reps

hollow rocks x 20 reps

specific warmup (5 minutes)

“gallows” pullup challenge set up and practice

strength (30 minutes)

maximum reps around the “gallows”

note: each set of pullups must be done on a different type of apparatus such as Fat Gripz, rings, 3″steel grip balls, bar, double ropes, close grip handle, Eagle Loops

no conditioning/accessory work today

We will be open Monday through Thursday .

general warmup (15 minutes)

resistance pause face pulls x 15 reps

Grinder Kord recline rows x 15 reps

Power Wheel rollouts x 12 reps

traveling broad jumps x 100 feet

kettlebell Turkish getups x 3/3 reps

specific warmup (5 minutes)

dead-stop bench press set up and ligh practice

strength (20 minutes)

dead-stop bench press x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

dumbbell rows x 10/10 reps

diamond pushups x 15 reps

Whoa! That should stir up some turmoil!

Bud Jeffries is living proof that both work when you know how to program them.

Did I mention that Bud is insanely strong?

I first met Bud in 2004 and he has been a major influence on how I train and how I coach others.

Bud taught me much about Strongman training over the years and we have become personal friends along the way.

As long as I have known him he has used both strict and cheater reps with great success.

He is free of other people’s methods and trains the way he knows works best for himself.

Thank the Lord we came through the storm just fine!

Regularly scheduled classes will held today.

Hopefully we can reopen on Wednesday,

but call or text me at (941)228-8341 to double check before driving in.

Stay safe!