Cave Strong-training of the day (TOD) #626

NOTE: Those who missed the lightened bench press training last week will do it Monday

general warmup (15 minutes)

resistance band vertical pull a parts x 35 reps

resistance 1 hand pause face pulls x 10/10 reps

resistance band suitcase deadlifts x 20 reps

Sanddune jumps x 10 reps

Burgener drill

specific warmup (5 minutes)

squat cleans set up and light practice

strength (20 minutes)

squat cleans x 4 reps x 6 sets

conditioning/accessory work (2 rounds)

Sanddune split squats x 10/10 reps

E-Z bar curls x 15 reps

pinch grip isometric weight plate hold x 60 seconds

Schedule for Christmas week

MERRY CHRISTMAS EVERYONE!

We will have regularly schedule classes through Thursday morning.

There will not be any afternoon classes on Christmas Eve and we will be closed all day on Christmas.

Enjoy your families and count your blessings!

Cave Strong-training of the day (TOD) #625

general warmup (15 minutes)

rotation pushups x 20 reps

mountain climbers x 80 reps

hollow rocks x 20 reps

Grinder Kord recline rows x 20 reps

specific warmup (5 minutes)

dumbbell clean & power jerk set up and light practice

strength (20 minutes)

dumbbell clean & power jerk 4/4 x 5 sets

conditioning/accessory work (3 rounds)

dumbbell star complex x 1

dumbbell pullovers x 10 reps

Cave Strong-training of the day (TOD) #624

general warmup (15 minutes)

2 hand front swings x 50 reps

2 hand side swings x 30 reps

mad monkey jumps x 100 feet

seated machine chest press x 10 reps

specific warmup (5 minutes)

lightened bench press set up and light practice

strength (20 minutes)

lightened bench press x 5 reps x 5 sets

conditioning/accessory work (2 rounds)

Grider Kord reverse flys x 12 reps

resistance band baseball swings x 20/20 reps

Sanddune pushups x 20 reps

Cave Strong-training of the day (TOD) #623

general warmup (15 minutes)

resistance band pull a parts x 75 reps

overhead weight plate carry x 100 feet

kettlebell swings x 50 reps

traveling broad jumps x 100 feet

isometric pulls x max effort x 3 reps

specific warmup (5 minutes)

rack pulls set up and light practice

strength (20 minutes)

heavy rack pulls x 2 reps x 8 sets

Note: use P.A.P. right before the last set

conditioning/accessory work (2 rounds)

1 hand cable rows x 10/10 reps

pushups x 20 reps

wrist roller x 10 reps

NEW 12 WEEK TRAINING PROGRAM: SILVER STRONG

2021 is here! Everyone I know was so looking forward to the New Year!

Lots of people are hoping for changes in many things. Many of those things are out of our individual reach.

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You can be too.

12 weeks with the right kind of training can make those things come true for you.

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Buy this for someone you love or by it for yourself.

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$495.00

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Note:  For your protection we do temperature checks at the door, insure social distancing, and sanitize equipment after use.

Cave Strong-training of the day (TOD) #622

general warmup (15 minutes)

mountain climbers x 100 reps

side shuffles x 200 feet

Power Wheel rollouts x 12 reps

barbarian split squats x 10/10 reps

Grinder Kord reverse flys x 15 reps

specific warmup (5 minutes)

lateral sled pulls set up and light practice

strength (6 rounds)

lateral sled pulls x 100 feet

conditioning/accessory work (1 round)

strict pullups x 8 reps

windshield wipers x 25 reps

dumbbell push presses x 10/10 reps

side planks x 60 seconds each side

Cave Strong-training of the day (TOD) #621

general warmup (15 minutes)

resistance band 1 hand pause face pulls x 12/12 reps

resistance band seated pause rows x 10 reps

jumping jacks x 50 reps

wrist roller x 5

barbarian squats x 15 reps

specific warmup (5 minutes)

Axle bar bench press set up and light practice

strength (20 minutes)

Axle bar bench press 4 reps x 6 sets

conditioning/accessory work (2 rounds)

Axle rows x 6 reps

weighted pushups x 8 reps

resistance band archer pulls x 15/15 reps

FITNESS GIFT CERTIFICATES MAKE GREAT GIFTS!

Just in time for Christmas! Give that special person the gift that gets them fit,healthy, and strong.

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Save over $60 with this speical gift! This is a great bargain and it will really help someone get back in shape after te holidays.

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BUDGET-PRICED GIFT FOR THAT SPECIAL SOMEONE

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Mace Fit® was born at the Cave and…

Mace Fit® is moving on inspite of Covid! We will persist until the breakthroughs come!