Okay men, get ready to lift big, eat big, and hang out with your brothers!
This is a free event and all men are welcome. We will meet at the Cave
4463 Ashton Rd., Unit-C, Sarasota FL 34233
Cave Strong-training of the day (TOD) #578
general warm up (15 minutes)
recline rope climbs x 4
tin mans x 100 feet
side shuffles x 200 feet
windshield wipers x 20 reps
specific warm up (5 minutes)
lateral sled pulls x set up and light practice
strength (4 rounds)
lateral sled pulls x 100 feet
conditioning/accessory work (2 rounds)
Bulgarian squats x 10/10 reps
sandbag good mornings x 15 reps
ONLINE MACE FIT® COACHING NOW AVAILABLE
Steel mace and club training are gaining more popularity every day! Our Mace Fit® program will give you solid results when you follow it consistently at home, at a park, or wherever you train.
I call it “Home Grown Mace Fit®“
Home Grown Mace Fit® coaching will only be available to only five people at this time
Here’s how it will work:
- sign up to follow this blog
- pay $99 for a month of online coaching on the 1st of each month
- video yourself doing each of the three training sessions that are posted each week
- text or e-mail me with any questions you have
- send your training videos to me as unlisted YouTube videos at cavestrongnation@gmail.com
- make sure you type “online” in the subject block of your e-mail
- I will critique each one and will communicate back to you by text or e-mail
- once a week you will get a coaching call from me
- MaceFit Waiver must be signed before training begins (print it, sign it, scan it, and e-mail it to me)
online Mace Fit® coaching
Payments are due on the 1st of each month. No contracts
$99.00
Cave Strong-training of the day-hybrid cardio (TOD) #578
general warm up (15 minutes)
resistance band baseball wings x 20/20 reps
resistance band suitcase deadlifts x 20 reps
rotation push ups x 20 reps
inch worms x 50 feet
specific warm up (5 minutes)
circuit set up and light practice
cardio (3 rounds)
one round = sledge hammer strikes x 20 reps + kettlebell swings x 30 rep + mountain climbers x 40 reps + jumping jacks x 50 reps
HOW A LADY BIKER STAYS LIFELONG STRONG
Jaz is an avid Harley-Davidson rider at 61 years young.
She is also a very dedicated athlete and has trained at the Cave Gym 3 times a week for the last 5 years or so.
Her dedication pays off every day!
Cave Strong-training of the day (TOD) #578
general warm up (15 minutes)
rear bear crawls x 100 feet
dumbbell hang power cleans x 10/10 reps
Gama casts x 15/15 reps
dumbbell push press x 10/10 reps
specific warm up (5 minutes)
dumbbell bench press set up and light practice
strength (20 minutes)
dumbbell bench press x 8 reps x 4 sets
conditioning/accessory work (1 round)
Meadows rows x 10/10 reps
Grinder Kord flys x 15 reps
resistance band push ups x 15 reps
Cave Strong-training of the day-hybrid cardio (TOD) #577
general warm up (15 minutes)
resistance band pull a parts x 50 reps
resistance band archer pulls x 25/25 reps
Sanddune jumps x 15 reps
bear crawls x 100 feet
specific warm up (5 minutes)
circuit set up and light practice
cardio ( 16 Tabata rounds)
4 rounds each of :
long cycles
sandbag shouldering
sit ups
push ups
IF IT IS AWKWARD TO PICK UP WE’LL PROBABLY USE IT FOR TRAINING
Life doesn’t happen in a straight line
Your body doesn’t move just one muscle at a time
In the real world you will have to pick up things that don’t have handles
You just have to be strong all over
All the time
Lifelong strong!
New Cave Gym t-shirts!
Check out our latest t-shirt
Lifeong Strong t-shirt
Our coolest new design! Show the world you are determined to be strong and fit your whole life. Email your t-shirt size to cavestrongnation@gmail.com after your purcase is complete. Add $5.00 for shipping anywhere in the U.S.A.
$27.95
Cave Strong-training of the day (TOD) #576
general warm up (15 minutes)
resistance band baseball swings x 15/15 reps
resistance band pause face pulls x 25 reps
Power Wheel roll outs x 12 reps
medicine ball chest passes x 10 reps
specific warm up (5 minutes)
stone** loading set up and light practice
**Note: substitute as needed
strength (20 minutes)
stone loading x 3 reps x 5 sets
conditioning/accessory work (1 round)
dumbbell rows x 12/12 reps
sandbag good mornings x 15 reps
resistance band pull a parts x 100 reps
wrist rollers x 10 reps
The Cave 