general warmup (15 minutes)
windshield wiper squats x 25 reps
Bulgarian bag 360’s x 15/15 reps
situps x 25 reps
stone carry x 100 feet
specific warmup (5 minutes)
grave diggers/sandbag shouldering set up and light practice
strength (4 rounds)
one round = grave diggers x 10 reps + sandbag shouldering x 10 reps
conditioning/accessory work (2 rounds)
dumbbell pullovers x 12 reps
keg rows x 15 reps
This was posted a few months ago, but the message is very relevant and encouraging for today.
More smart coaches/trainers are using steel maces & clubs each day.
This type of training is growing like crazy.
You can learn this too at either of our two upcoming certifications and be able to run this program successfully at your gym.
March 20-21 Orlando Florida
April 10-11 Sarasota Florida
I couldn’t agree with Zach more!
We don’t just talk about, we live it day after day.
Our training tools are very varied, and we build upon strong basic movements which ever ones we are using that day.
Here’s a quick look inside the Cave
There are many training tools to use, choose them wisely.
If you are not using steel maces and clubs you are probably limiting yourself.
Check them out, seriously.
You can also get certified if you want to start a program at your gym
and you could be hanging out at the beach the one in Sarasota Florida next month.
Coach D (941)228-8341
band-resisted Romanian deadlifts**
** full credit given to Mash elite Performance for this exercise
general warmup (15 minutes)
Sanddune squats x 15 reps
Sanddune jumps x 10 reps
side shuffles x 200 feet
dumbbell high pulls x 10/10 reps
donkey kicks x 10 reps
specific warmup (5 minutes)
Romanian deadlifts set up and light practice
strength (20 minutes)
band-resisted Romanian deadlifts x 7 reps x 4 sets
conditioning/accessory work (2 rounds)
leg extensions x 12 reps
weighted calf raises x 15 reps
resistance band hamstring curls x 25 reps
general warmup (15 minutes)
long cycles x 25 reps
clock pushups x once around the clock
flutter kicks x 100 reps
jumping jacks x 50 reps
1 legged hops x 100 feet
specific warmup (5 minutes)
chain bench press set up and light practice
strength (20 minutes)
chain bench press x 8 reps x 4 sets
conditioning/accessory work (2 rounds)
resistance band tricep pushdowns x 15 reps
resistance band pushups x 12 reps
strict chain presses x 10 reps
general warmup (15 minutes)
sledge hammer strikes x 15/15 reps
grave diggers x 15/15 reps
overhead tire carry x 100 feet
lateral tire throws x 100 feet
rotation pushups x 20 reps
specific warmup (5 minutes)
set up and light practrice
strength (4 rounds)
one round = keg carry x 100 feet + log clean & push press x 5 reps + axle deadlifts x 5 reps + rescue dummy shouldering x 5 reps
conditioning/accessory work (2 rounds)
close grip grappler rows x 10 reps
nightmares x 10 reps
Mississippi shrugs x 10 reps
You’re kidding me, right?
Even though they’d learn all kinds of cool stuff and become an even better coach or trainer, they should just stay home.
In case you think I “lost it”, here’s why.
Those 3 can save a bunch of bucks and get certified online at home.
You see our online certification is $107 less than our live one.
That’s a great savings already, but for the first 3 people who register for our online Mace Fit® certification by 8pm on March 6, 2021 they will save $68 more.
Wow! That adds up to $175!
So if you’d rather kick back at home and skip the Orlando traffic be the one of the first three people to register. Here’s the link
The clock is running, be one of those 3 and save $175!
Coach D (941) 228-8341
general warmup (15 minutes)
resistance band baseball swings x 20/20 reps
resistance band push throughs x 20 reps
Neuro Grip pushups x 10 reps
medcine ball isometric crush hold x 45 seconds
Power Wheel rollouts x 10 reps
specific warmup (5 minutes)
close grip grappler rows set up and light practice
strength (20 minutes)
heavy close grip grappler rows x 4 reps x 6 sets
conditioning/accessory work (2 rounds)
diamond pushups x 15 reps
dumbbell rows x 12/12 reps
Russian situp x 1 reps
general warmup (15 minutes)
Sanddune power steps x 50 reps
Sanddune jumps x 10 reps
grave digger front lunges x 12/12 reps
resistance band suitcase deadlifts x 20 reps
specific warmup (5 minutes)
machine belt squats set up and light practice
strength (20 minutes)
machine belt squats x 5 reps x 5 sets
conditioning/accessory work (2 rounds)
dumbbell deadlifts x 15 reps
Zercher sandbag squats x 15 reps
Everyone who follows the Cave by email or social media knows that we are all about strength. Our training is tough and it builds beasts!
But I bet you didn’t know we have a secret weapon, our personal trainer Carly, who helps
women get more beautiful. That’s Carly on the right.
So if you ladies want to look better and feel better contact Carly here
The Cave 