Cave Strong-training of the day (TOD) #681

general warmup (15 minutes)

kettlebell figure 8’s to hold x 25 reps

situps x 25 reps

kettlebell goblet squats x 15 reps

Bulgarian bag 360’s x 15/15 reps

2 hand angle press x 15 reps

specific warmup (5 minutes)

incline bench press/barbell rows set up and light practice

strength (5 supersets)

one superset = incline bench press x 4 reps + barbell rows x 4 reps

conditioning/accessory work (3 rounds)

Grinder Kord chain pushups x 5 reps

strict pullups x 5 reps

So I asked him if double unders were so functional, why didn’t they do them in prison

That seemed like a fair question to ask, especially since this organization prided themselves on functional fitness.

I had been a coach with them for many years, they were a huge global organization.

My question stood, though.

I didn’t get a good answer, just a strange look somewhere in between annoyance and bewilderment.

It seemed to me that guys in prison would focus on what helped them to stay alive in those hell holes.

I left them, after 12 years and knew it was time for me to pursue my own path.

If someone else’s training strategy doesn’t fit your life, get out. It’s just that simple.

That doesn’t mean to jump all over the place and change to something new every week.

Give whatever system you are in a good solid effort over time and see if it brings the results you are willing to work for.

I trained in martial arts for many years, but I knew I had to get stronger overall, so I altered my path.

As I got stronger, I knew I had to still be fast and have good endurance, so I adapted again.

I was not a prisoner of my past.

I was not chained to the status quo.

My training nowadays is, mainly Mace Fit®, barbells, and bodyweight. This fits me. I want to be strong and fit my whole life.

If you know something is lacking in your approach to training, I recommend adding Mace Fit® to it. I am sure it will plug the holes in your fitness program and you will get healtier and more fit.

Come and learn with us on June 12-13 in beautiful Sarasota, Florida.

Coach D (941)228-8341

Cave Strong-training of the day (TOD) #681

general warmup (15 minutes)

resistance band archer pulls x 20/20 reps

resistance band 1 hand pause pulls x 10/10 reps

barbarian pullovers x 25 reps

45 to 90 degree leg lifts x 20 reps

sandbag shouldering x 12/12 reps

specific warmup (5 minutes)

sandbag Zercher squats set up and light practice

strength (20 minutes)

Sandbag Zercher squats x 10 reps x 4 sets

conditioning/accessory work (2 rounds)

weight stack tricep push downs x 10 reps

offset front pullovers x 10/10 reps

Born Tough-I like that name

Born Tough is out of L.A.

They contacted me and asked me to do a review on their stuff, this is the first thing I got in the mail.

Their sleeveless t-shirt is great to train in! I did a Mace Fit® workout wearing it yesterday and the freedom of movement was excellent.

The shirt is very well made and great for the hot, humid climate I live in in southwest Florida.

Take a look at their gear and you’ll see their prices are very reasonable. Check them out here

The 2,000 mile road trip workout

Man, I am so stoked after my recent vacation! It was so cool to see all the mountains, valleys, waterfalls and the very cool attractions we visited.

So how did I workout when I drove over 2,000 miles in a week?

There were 3 ways I did it.

Steering wheel isometrics (don’t do these in heavy traffic)

Crush the steering wheel in from the 3 o’clock and 9 o’clock positions for about 10 seconds.

Then pull the steering wheel apart from the same positions for ten seconds again.

Hit 3 to 5 sets. These will hammer your abs hard as well as your shoulders and lats.

You can also work your way around the clock (steering wheel).

Another thing you can do is put your car on cruise control (not in heavy traffic) and do isometric pushes against the floor boards.

Then switch to flutter kicks.

Alternate these for for 3 to 5 sets.

Of coure you can do pushups, squats dips, etc. at the rest areas. Do a set or two of 25 reps each.

Last of all, hit the hotel fitness room and use whatever you find there. Most have dumbbells up to 50lb. Some have clubs for all you Mace Fit® fans.

Hope that’s helpful for you highway gypsies out there!

It was great to get away but it’s great to get back.

I love to coach, but you might not know that I am also an author.

Check out my page on Amazon

Talk soon amigos!

Coach D (941)228-8341

Cave Strong-training of the day (TOD) #680

general warmup (15 minutes)

weight plate orbits x 25 reps

strict weight plate front raises x 12 reps

barbarian split squats x 10/10 reps

Sanddune jumps x 10 reps

tin mans x 100 feet

specific warmup (5 minutes)

trap bar deadlifts set up and light practice

strength (20 minutes)

trap bar deadlifts x 4 reps x 6 sets

conditioning/accessory work (1 round)

strict pullups x 10 reps

Mississippi Shrugs x 10 reps

Note: 1 rep = isometric hold at the top of a barbell shrug x 10 seconds + rest x 10 seconds. Do not set the bar down until all reps are completed

Cave Strong-training of the day (TOD) #679

general warmup (15 minutes)

resistance band pull a parts x 75 reps

dumbbell star complex x 2

rear bear crawls x 50 feet

bear crawls x 50 feet

1 legged hops x 100 feet

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 (2 rounds)

weighted pushups x 8 reps

dumbbell rows x 10/10reps

triset tricep complex x 4 reps (note: each rep contains all 3 movements)

all classes resume on Monday May 24

It’s been quite a week! We took an extended road trip and covered about 2,000 miles.

We were very blessed to have great weather and timely travel.

Aside from the ususal Atlanta gridlock things went very smoothly.

Now that we are refreshed, renewed, and rearmed we will unleash the Cave Strong and Mace Fit® Monday morning.

Buckle your seatbelts, it will be quite a ride!

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