general warm up (15 minutes)
rotation push ups x 25 reps
strict pull ups x 10 reps
Zercher sandbag cleans x 10 reps
rear bear crawls x 100 feet
sit ups x 25 reps
specific warm up (5 minutes)
grappler rows/Z press set up and light practice
strength (4 supersets)
one superset = grappler rows x 7 reps + Z press x 7 reps
conditioning/accessory work (2 rounds)
lateral barbarian lunges x 8/8 reps
standing 1 hand Russian flys x 4/4 reps
general warm up (15 minutes)
kettlebell figure 8’s to hold x 30 reps
Sanddune split squats x 12/12 reps
Bulgarian bag snatches x 10 reps
mountain climbers x 80 reps
specific warm up (5 minutes)
superset set up and practice
strength (4 rounds)
one superset = Grinder Kord flys x 12 + Grinder Kord reverse flys x 12 reps
conditioning/accessory work (2 rounds)
alternating kettlebell rows x 20 reps
barbarian pull overs x 30 reps
Ladies, get ready to sling some steel!
On Jan.11, 2020 you will learn the basics of steel mace and club training:
general warm up (10 minutes)
hollow rocks x 20 reps
mad monkey jumps x 50 feet
chimp walks x 50 feet
1 legged hops x 100 fet
specific warm up (5 minutes)
bench press/farmers walks set up and light practice
strength (4 rounds)
one round = bench press x 7 reps + farmers walk x 150 feet
conditioning/accessory work (1 round)
dumbbell push press x 10/10 reps
sandbag good mornings x 15 reps
weighted sit ups x 10 reps
These tests have been instrumental in helping our athletes making steady progress over the years.
We have ten different tests in all:
five barbell tests
two bodyweight tests
one steel mace test
one steel club test
one sled push test
The tests are conducted based on the records kept in the log book each athlete is required to have.
One part of the test is the 10 minute test, which has been done using 70% of each person’s 1RM.
In 2020, we will upgrade that to 80% instead.
We have a rep cap to keep things safe, but it will be a butt-kicker!
Just what you’d expect from the Cave.
general warm up (10 minutes)
Battling Ropes x 100 double waves
Sanddune split squats x 12/12 reps
jumping jacks x 60 reps
side shuffles x 200 feet
specific warm up (5 minutes)
strict pull ups / dumbbell curls set up and light practice
strength (4 rounds)
one superset = strict pull ups x 4 reps + dumbbell curls x 8 reps
conditioning/accessory work (1 round)
alternating sandbag shouldering x 30 reps
Zercher sandbag carry x 150 feet
wrist roller x 10 reps
Guys meet at the Cave at 4:30 pm. Be ready to lift big and eat big!
We will be eating at our favorite BBQ place, “Pride of the South”
This will be two hours of “hands-on”steel mace and club training.
general warm up (10 minutes)
dumbbell bench press x 12 reps
resistance band suitcase deadlifts x 20 reps
Bulgarian bag wood choppers x 15/15 reps
specific warm up (5 minutes)
Axle deadlifts/wheel barrow push set up and light practice
strength (5 rounds)
one round = axle deadlift x 3 reps + heavy wheel barrow push x 50 feet
conditioning/accessory work (2 rounds)
overhead tire carry x 100 feet
weighted push ups x 8 reps
resistance band pull a parts x 50 reps
The Cave 